Tuesday 240430

Guest Programmer – Rob Lawson

April 30-May 12, 2024

10 rounds for time:

10 handstand push-ups

5 burpee pull-ups*

*Bar 6 inches above fingertips with arms extended overhead.

Post time to comments.

Scaling:

After yesterday, the goal today is to give the legs a rest as we focus on an upper-body push-and-pull couplet.

The handstand push-up volume today is substantial, and even though we have pull-ups to break things up, the burpee element brings in some pushing redundancy which starts to bite in later rounds.

Many will aim to complete a round every minute. For the majority, a great finishing goal is 12-15 minutes.

If needed, pick a modification for the handstand push-ups that allows you to hit the first 4-5 rounds unbroken, and a modification for the burpee pull-ups that allows you to complete 5 in 30-40 seconds each round.

Intermediate option:

10 rounds for time:

6 handstand push-ups

3 burpee pull-ups*

*Bar at the fingertips with arms overhead.

Beginner option:

10 rounds for time:

6 dumbbell shoulder presses

3 burpee jumping pull-ups*

*Bar at the middle of the forearms with arms overhead.

♀ 15-lb dumbbells

♂ 20-lb dumbbells

Resources:

The Kipping Handstand Push-up

The Burpee Pull-up With Greg Amundson

The Dumbbell Press

Learn More About Guest Programming

Monday 240429

Manion

7 rounds for time of:

Run 400 meters

29 back squats

♀ 95 lb

♂ 135 lb

Post time to comments.

Compare to 220429

Scaling:

Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.

1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.

Intermediate option:

5 rounds for time of:

Run 400 meters

29 back squats

♀ 75 lb

♂ 115 lb

Beginner option:

4 rounds for time of:

Jog 400 meters

29 back squats

♀ 35 lb

♂ 45 lb

Resources:

The Back Squat

If Not Me, Then Who? — Honoring the Legacy of Travis Manion

The Travis Manion Foundation

Find a gym near you:

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Featured photo:

2022 NOBULL CrossFit Games Mock Affiliate

Saturday 240427

For time:

20 shoulder presses

200-meter farmers carry

30 push presses

200-meter farmers carry

40 push jerks

200-meter farmers carry

♀ 95-lb barbell and 35-lb dumbbells

♂ 135-lb barbell and 50-lb dumbbells

Post time to comments.

Scaling:

Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.

Intermediate option:

For time:

20 shoulder presses

200-meter farmers carry

30 push presses

200-meter farmers carry

40 push jerks

200-meter farmers carry

♀ 65-lb barbell and 20-lb dumbbells

♂ 95-lb barbell and 35-lb dumbbells

Beginner option:

For time:

10 shoulder presses

100-meter farmers carry

15 push presses

100-meter farmers carry

20 push jerks

100-meter farmers carry

♀ 35-lb barbell and 15-lb dumbbells

♂ 45-lb barbell and 20-lb dumbbells

Resources:

The Shoulder Press

The Dumbbell Farmers Carry

The Push Press

The Push Jerk

Find a gym near you:

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Featured photo:

Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.

Friday 240426

5 rounds for time of:

250/300-meter row

10 deadlifts

♀ 155 lb

♂ 225 lb

Scaling:

Today's sprint workout will light up your posterior chain. Push the pace on the rower and challenge yourself to stay unbroken on the deadlifts for as many sets as possible. The loading on the barbell should be moderately heavy and allow you to complete each set of deadlifts in 2 sets or less.

Intermediate option:

5 rounds for time of:

250/300-meter row

10 deadlifts

♀ 125 lb

♂ 185 lb

Beginner option:

5 rounds for time of:

150/200-meter row

10 deadlifts

♀ 55 lb

♂ 75 lb

Resources:

The Row

The Deadlift

What Is a Deadlift?

Find a gym near you:

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Featured photo:

Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho

Wednesday 240424

Complete as many reps as possible in 12 minutes:

4 wall walks

8 chest-to-bar pull-ups

12 single-dumbbell overhead walking lunges

♀ 35 lb

♂ 50 lb

Scaling:

Today’s workout is a high-skill triplet. Choose scaling options that challenge you but allow you to maintain a consistent pace for the entire workout. Adjust movements, load, and volume if needed to complete each round in less than 3 minutes. Switch hands as needed on the overhead dumbbell lunges; otherwise, these reps should be unbroken. As you begin to fatigue, manage your rest and minimize the amount of time spent looking at the pull-up bar and/or lying on the ground.

Intermediate option:

Complete as many reps as possible in 12 minutes:

2 wall walks

8 chin-over-bar pull-ups

12 single-dumbbell overhead walking lunges

♀ 20 lb

♂ 35 lb

Beginner option:

Complete as many reps as possible in 12 minutes:

2 inchworm + push-ups

8 jumping pull-ups

12 single-dumbbell overhead walking lunges

♀ 10 lb

♂ 15 lb

Resources:

The Wall Walk

The Kipping Chest-to-bar Pull-up

The Kipping Pull-up

Coaches Corner: The Jumping Pull-up

The Dumbbell Overhead Walking Lunge

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.

Tuesday 240423

For time:

Run 5,000 meters

Compare to 230804 and log your time to the comments.

Scaling:

Fun fact: This is the most-programmed benchmark on CrossFit.com. Since 2001, this workout has been programmed 76 times. Today makes 77, and for good reason. If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Intermediate option:

Same as Rx’d

Beginner option:

On a 20-minute clock for distance:

Run

Resources:

The Most Beautiful 5K

5K Run at Coast Range CrossFit

Find a gym near you:

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Sunday 240421

Quarterfinals Workout 4

Complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4.

♀ 85/125/155/165 lb

♂ 135/185/225/245 lb

Post total reps to comments.

Scaling:

Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.

Intermediate option:

Complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4.

♀ 75/95/115/125 lb

♂ 115/135/155/185 lb

Beginner option:

Complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4.

♀ 35/45/55/65 lb

♂ 45/55/65/75 lb

Resources:

The Clean and Jerk

The Power Clean and Push Jerk

Find a gym near you:

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Featured photo:

Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.

Saturday 240420

Quarterfinals Workout 3

For time:

3 rounds:

10 handstand push-ups

20 toes-to-bars

2 rounds:

10 strict handstand push-ups

5 rope climbs (15 feet)

1 round:

10 chest-to-wall handstand push-ups

20 muscle-ups

Time cap: 15 minutes

Post time to comments.

Scaling:

Welcome to the third workout of the 2024 CrossFit Games Quarterfinals! This workout challenges upper-body gymnastics endurance and stamina. While push-pull combos usually feel complementary, expect shoulder fatigue from the different handstand push-up variations to make the rope climbs and muscle-ups significantly more challenging. To find success in this workout, break up each movement into smaller sets than you need to unless you're an elite-level competitor. Advanced athletes should perform large sets early, but not at the expense of staying consistent during the muscle-ups at the end. Beginner athletes should treat this workout like a 15-minute AMRAP. Move smoothly through the first 10 minutes, then push hard to finish faster in the final 5 minutes. This should allow most athletes to stay consistent and avoid burning out toward the end.

Intermediate option:

For time:

3 rounds:

10 handstand push-ups

20 toes-to-bars

2 rounds:

10 handstand push-ups

5 rope climbs (12 feet)

1 round:

10 strict handstand push-up + 2-inch riser

20 muscle-ups

Time cap: 15 minutes

Beginner option:

For time:

3 rounds:

10 push-ups

10 hanging knee raises

2 rounds:

10 dumbbell push presses

5 pull-to-stands

1 round:

10 dumbbell shoulder presses

20 low-ring muscle-up transitions

♀ 10 lb

♂ 15 lb

Time cap: 15 minutes

Resources:

The Kipping Handstand Push-up

The Kipping Toes-to-bar

The Strict Handstand Push-up

Handstand Push-up Variations

The Rope Climb: Wrapping

The Rope Climb: Basket

The Kipping Muscle-up

The Push-up

The Dumbbell Push Press

The Modified Rope Climb

Muscle-up Progression on Low Rings

Find a gym near you:

View the CrossFit map

Featured photo:

2022 CrossFit Games Mock Affiliate

Friday 240419

Quarterfinals Workout 2

3 rounds for time:

50 wall-ball shots

50 lateral burpee box jump-overs

♀ 14-lb ball to a 9-foot target, 20-inch box

♂ 20-lb ball to a 10-foot target, 24-inch box

Time cap: 20 minutes

Post time to comments.

Scaling:

Welcome to the second workout of the 2024 CrossFit Games Quarterfinals! This leg- and lung-burner workout has a 20-minute cap. Those not recording a score for competition should scale accordingly to finish within this time. Advanced athletes should push for sub-13 minutes. Find a wall-ball shot load that allows for 10 or more reps at a time, and push the lateral burpee box jump-overs to get in 10 per minute. Scale as needed to hit these ranges. Those not competing in Quarterfinals should choose challenging variations that still allow for continuous movement. Consider taking short breaks during the wall-ball shots and burpees to help you keep moving throughout the workout. This one will be all about finding the line between pushing the pace and holding on for continuous movement.

Find the Quarterfinals workout standards, scorecards, and more here.

Intermediate option:

3 rounds for time:

50 wall-ball shots

50 lateral burpee box jump-overs

♀ 10-lb ball to a 9-foot target and 20-inch box

♂ 14-lb ball to a 10-foot target, 24-inch box

Beginner option:

3 rounds for time:

20 wall-ball shots

20 lateral burpee box step-overs

♀ 6-lb ball to a 9-foot target, 12-inch box

♂ 10-lb ball to a 10-foot target, 20-inch box

Resources:

The Wall-ball Shot

The Burpee

CAP Demo: Lateral Box Jump-over

Find a gym near you:

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Thursday 240418

Quarterfinals Workout 1

4 rounds for max reps:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box

♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box

Post total reps to comments.

Scaling:

Welcome to the first workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a gut check. How bad do you want to push for another rep? None of the movements should be overly difficult or too heavy, so there is no reason to stop moving. The barbell should feel on the lighter side of moderate. You should be able to perform touch-and-go reps, however, under fatigue, you may choose to perform fast singles to keep moving.

Choose a pace on the rower that is fast relative to your capacity but still allows you to get right to work on the dumbbell box step-ups. Your goal on the dumbbell box step-ups is to hold onto the dumbbells until the minute is up. Slow is smooth and smooth is fast.

Remember, there is no rest between movements, so accumulate as many reps as possible of each movement but leave time to transition to the next. Plan to stop with 5-10 seconds left in the minute to transition for all of the movements except the dumbbell box step-ups. During the minute of rest, try to control your breathing by taking deep breaths in through your nose and exhaling through your mouth. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to keep moving and hit the workout stimulus.

Intermediate option:

4 rounds for max reps:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

♀ 75-lb barbell and 20-lb dumbbells to a 20-inch box

♂ 115-lb barbell and 35-lb dumbbells to a 20-inch box

Beginner option:

4 rounds for max reps:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

♀ 35-lb barbell and 10-lb dumbbells to a 12-inch box

♂ 45-lb barbell and 15-lb dumbbells to a 20-inch box

Resources:

The Snatch

Rowing Technique

The Box Step-up

Find a gym near you:

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Featured photo:

Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.