Tuesday 240514

10 sets, each for time:

50-meter swim

Rest 1 minute between sets.

Post your fastest and slowest time to comments.

Scaling:

Today we are performing 10 sprint-style efforts. Each set should take no more than 1 minute to complete. If you do not have access to a pool or open water, use the substitutions listed below. Intermediate athletes can do this workout as prescribed. Beginner athletes should reduce the distance of each effort.

Modifications: 150/200-meter ski erg, 150/200-meter row, 300/400-meter C2 bike.

Intermediate option:

Same as Rx’d

Beginner option:

10 sets, each for time:

25-meter swim

Rest 1 minute between sets.

Resources:

Swimming Tips for CrossFit Athletes Part 1 With Chris Michelmore

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Featured photo:

Taken by FLSportsGuy Photography at the 2023 WheelWOD Games.

Monday 240513

Freestanding handstand push-up practice

Spend 15-20 minutes practicing the following progression:


Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple freestanding handstand push-ups


Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:

35 double-unders

5 freestanding handstand push-ups

Post rounds and reps to comments.

Scaling:

The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.

Setup and execution:

*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.

Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.

Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.

Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.

Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.

Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.

Modifications:

Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.

Intermediate option:

Spend 15-20 minutes practicing the following progression:


Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple handstand push-ups


Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:

35 double-unders

5 handstand push-ups

*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.

Beginner option:

Spend 15-20 minutes practicing the following progression:


Inchworm
Pike headstand
Pike handstand hold
Pike push-up negative
Multiple pike push-ups


Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:

35 single-unders

5 pike push-ups

*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.

Resources:

The Freestanding Handstand Push-up

The Handstand

The Kipping Handstand Push-up

Handstand Push-up Variations

The Double-under

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Featured photo:

Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.

Saturday 240511

Guest Programmer – Rob Lawson

April 30-May 12, 2024

Complete as many rounds and reps as possible in 9 minutes of:

5 power cleans

3 shoulder-to-overheads

1 rope climb

♀ 125 lb, 15 feet

♂ 185 lb, 15 feet

Post total rounds and reps to comments.

Scaling:

In today’s workout, we have hinging, pushing, pulling, and a moderately weighted barbell.

The load, rep range, and time domain for this AMRAP should encourage people to complete quick singles on the power cleans (bonus: singles save your grip for the rope climbs). If you can, hold on to the last power clean and go right into the shoulder-to-overheads before moving on to the rope. Use a load that allows you to perform push jerks and cycle reps.

The best athletes can aim to consistently hit sub-1 minute rounds, with a goal of 10+ total rounds. For the majority, set a goal of 6 rounds, and ensure load and scaling options allow you to achieve this volume.

Enjoy!

Intermediate option:

Complete as many rounds and reps as possible in 9 minutes of:

5 power cleans

3 shoulder-to-overheads

1 rope climb

♀ 95 lb, 15 feet

♂ 135 lb, 15 feet

Beginner option:

Complete as many rounds and reps as possible in 9 minutes of:

5 power cleans

3 shoulder-to-overheads

3 lying to standing on the rope

♀ 35 lb

♂ 45 lb

Resources:

A New Way To Rope Climb

The Power Clean

The Push Jerk

The Rope Climb (Basket)

The Rope Climb (Wrapping)

Learn More About Guest Programming

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Friday 240510

Guest Programmer – Rob Lawson

April 30-May 12, 2024

5 sets for max reps:

On a 3-minute clock, complete:

400/500-meter row

8 burpees over rower

In the remaining time, perform:

Max-reps alternating dumbbell snatches

Rest 3 minutes between sets.

♀ 35 lb

♂ 50 lb

Post total reps to comments.

Scaling:

This interval workout is about pushing hard for 3 minutes, then maximizing your recovery to maintain your output across all sets. The goal is to finish the row around 2 minutes, with some pushing closer to 1:45 or under. Once the 8 burpees are complete, you should have 45 seconds to 1 minute to accumulate dumbbell snatches.

There are a couple of goals for this workout:


Find the maximum pace on the rower that allows you to get off and get straight to work on the burpees.
Practice fast transitions between movements.
Build capacity toward bigger sets of alternating dumbbell snatches.
Focus on recovery each round. With the 1:1 work-to-rest ratio, aim to maintain your output across all the rounds.


With the forced rest, push hard today and dare to hold on to the dumbbell until you hear the clock!

Intermediate option:

5 sets for max reps:

On a 3-minute clock, complete:

350/400-meter row

8 burpees over rower

In the remaining time, perform:

Max-reps alternating dumbbell snatches

Rest 3 minutes between sets.

♀ 20 lb

♂ 35 lb

Beginner option:

4 sets for max reps:

On a 3-minute clock, complete:

200/250-meter row

8 burpees

In the remaining time, perform:

Max-reps alternating dumbbell snatches

Rest 3 minutes between sets.

♀ 10 lb

♂ 15 lb

Resources:

Rowing

The Burpee

The Dumbbell Power Snatch

Learn More About Guest Programming

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Featured photo:

Taken by Charlotte Foerschler at Drop Box CrossFit in Virginia Beach, Virginia.

Wednesday 240508

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For time:

50 dumbbell push presses

50 box jumps

50 dumbbell front squats

50 GHD sit-ups

50 dumbbell thrusters

♀ 35-lb dumbbells, 20-inch box

♂ 50-lb dumbbells, 24-inch box

Post time to comments.

Scaling:

In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them again — all paired with a test of leg and core stamina in the box jumps and GHD sit-ups.

This dumbbell chipper starts fast and gets a bit sticky in the front squats. In order to finish in sub-15 minutes, you will need to keep moving on the thrusters, stringing together big sets.

The accumulation of work becomes evident when you start your first couple of thrusters. Dig in and go big for the finish!

The goal is to be done around the 20-minute mark.

Intermediate option:

For time:

35 dumbbell push presses

35 box jumps

35 dumbbell front squats

35 GHD sit-ups to parallel

35 dumbbell thrusters

♀ 20-lb dumbbells, 20-inch box

♂ 35-lb dumbbells, 24-inch box

Beginner option:

For time:

25 dumbbell push presses

25 box step-ups

25 dumbbell front squats

25 hollow rocks

25 dumbbell thrusters

♀ 10-lb dumbbells, 12-inch box

♂ 15-lb dumbbells, 20-inch box

Resources:

The Dumbbell Push Press

The Dumbbell Front Squat

The Dumbbell Thruster

The Box Jump

The GHD Sit-up

Learn More About Guest Programming

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Featured photo:

Taken at Camelback CrossFit in Scottsdale, Arizona.

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Tuesday 240507

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For time:

800-meter run

30 burpee bar muscle-ups

800-meter run

Post time to comments.

Scaling:

Thirty bar muscle-ups for time is a well-known benchmark. Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. This is a nice progression from the burpee pull-ups we saw on 240430.

The burpee bar muscle-up is a forgotten tool when developing bar muscle-up capacity because effectively, you’re doing 30 single bar muscle-ups. The first bar muscle-up of a set is arguably the hardest, as when you come down from the top of the first rep, you can naturally generate more swing and a bigger kip into consecutive reps. Today, the goal is to make that first bar muscle-up a little easier by practicing it 30 times.

The first 800-meter run should raise the heart rate, and the burpee will cause core fatigue and pushing redundancy with the bar muscle-up, so this workout does get grimy. The burpee quickly becomes a mental test of making sure you keep moving. Finishing with the run means we can let loose and push the pace — aim to finish the last 800 meters faster than the first.

A great goal is to complete this workout in sub-15 minutes, and those who really want to push can aim for the 10-minute mark.

Intermediate option:

For time:

600-meter run

30 burpee jumping bar muscle-ups

600-meter run

*Use a pull-up bar that is elbow height when your arms are overhead.

Beginner option:

For time:

400-meter run

20 burpee low-ring muscle-up transitions

400-meter run

*Perform a burpee, and then a single low-ring muscle-up transition.

Resources:

The Burpee

The Kipping Bar Muscle-up

Burpee Bar Muscle-ups With Heber Cannon

Learn More About Guest Programming

Find a gym near you:

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Featured photo:

CrossFit Level 2 Medical Doctors Certificate Course at The Ranch in Aromas, California

Level Up Your CrossFit Skills

CrossFit courses and certifications are 
perfect for athletes and trainers seeking to 
improve their health and fitness through 
effective training and nutritional strategies.
Get Started →

Monday 240506

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For load:

Deadlift 5-5-5-5-5 reps

Finisher:

On a 10-minute clock, build to a heavy Turkish get-up.

Post loads to comments.

Scaling:

Today we’re hitting 5 heavy sets of 5 deadlifts. Allocate a decent amount of time to build up to 80-85% of your 1-rep-max, and then start the heavy sets. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so!

The Turkish get-up is a great tool to build core strength and shoulder stability. The movement will be a great bit of accessory work to finish off a strength-focused day. Complete this movement with a dumbbell, kettlebell, or even a barbell (most challenging).

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

The Deadlift

What is a Deadlift?

The Dumbbell Turkish Get-up

Learn More About Guest Programming

Find a gym near you:

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Featured photo:

Taken by Anna Bartlet at CrossFit Shapesmiths in London, England.

Saturday 240504

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For time:

21-18-15-12-9-6-3

Kettlebell swings

3-6-9-12-15-18-21

Toes-to-bars

♀ 53 lb

♂ 70 lb

Post time to comments.

Scaling:

This workout is all about the midline, and the descending/ascending rep schemes will require some strategy on how to manage your rest.

The two movements in this workout should complement each other nicely — hip extension using the posterior chain in the swings and hip flexion using the anterior side of the body with the toes-to-bars — but with this volume, it will be a great test of your midline.

Aim to finish in around 15 minutes. More experienced athletes can aim closer to 10 minutes. Everyone should be done in sub-20 minutes.

Be efficient by driving through the heels and keeping the back flat in the kettlebell swings, and apply good mechanics to your kip swings in the toes-to-bars. Don’t underestimate the potential for grip fatigue in this workout. Have a plan for when you want to break each movement to allow you to keep working instead of taking big rest periods because your grip blows up.

Reduce the kettlebell weight and maintain volume to start, then reduce volume if needed. To scale the toes-to-bars, first reduce the volume, then perform kipping knee raises or keep the legs straight and try to get the feet as high as possible while maintaining the rhythm and integrity of the kip swing. If unable to hang from the bar, substitute with lying leg raises, bending the knees if needed.

Intermediate option:

For time:

21-18-15-12-9-6-3

Kettlebell swings

2-4-6-8-10-12-14

Toes-to-bars

♀ 35 lb

♂ 53 lb

Beginner option:

For time:

21-15-9-3

Kettlebell swings

3-9-15-21

Lying leg raises

♀ 26 lb

♂ 35 lb

Resources:

The Kettlebell Swing

The Kipping Toes-to-bar

Learn More About Guest Programming

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Featured photo:

Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Friday 240503

Guest Programmer – Rob Lawson

April 30-May 12, 2024

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:

1 snatch pull

1 hang power snatch

1 overhead squat

Minutes 6-10, use a light weight to complete:

1 snatch pull

1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:

1 snatch pull

1 squat snatch

Post takeaways and loads to comments.

Scaling:

The goal today is to build confidence in the snatch.

Every minute starts with a snatch pull to practice:

- A solid setup position.

- Hips and shoulders rising at the same time.

- Reaching full hip and knee extension before shrugging.

In minutes 1-5, concentrate on full hip extension. We are receiving the barbell high in the power snatch position (as opposed to the squat snatch), and then practicing a deeper receiving position with the overhead squat. The goal is for the skills of this complex to transfer over to the later minutes in this workout.

In minutes 6-10, start from the low hang and try to receive the bar in a squat. We may add a little weight, but stick to the same weight for the full 5 minutes; the opportunity to increase weight will come in the next 10 minutes. Focus on being patient, keeping the chest/shoulders on top of the bar, and jumping before using the arms to pull under.

In minutes 11-20, snatch from the floor. Focus on a sound setup position, and hips and shoulders rising at the same time before accelerating and extending the hips when the bar reaches mid-thigh — patience will be necessary to stay over the bar to reach this position. All the coaching points and practice from the previous work comes together to finish with a full squat snatch.

If you’re moving well, add weight through the last 10 minutes, but the goal is to have no missed lifts. Do not sacrifice form for load.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

The Snatch

The Hang Power Snatch

The Overhead Squat

Learn More About Guest Programming

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Featured photo:

Level 1 Seminar at The Ranch in Aromas, California.

Wednesday 240501

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For time:

Designated calories on the Echo bike (see below)

9-6-3

Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb

♂ 21-15-9 calories, 150 lb

Post time to comments.

Scaling:

Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.

Intermediate option:

For time:

15-12-9

Calorie Echo bike

9-6-3

Sandbag ground-to-shoulders

♀ 70 lb

♂ 100 lb

Beginner option:

For time: 
12-9-6

Calorie Echo bike

7-5-3

Sandbag ground-to-shoulders

♀ 35 lb

♂ 50 lb

Resources:

Annie Sakamoto vs. the Echo Bike

Sandbag Training

Shop: Rogue Echo Bike

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona