Wednesday 251112

Complete as many reps as possible in 10 minutes of:

1 wall walk

1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 145-lb barbell

♂ 205-lb barbell

Post reps to comments.

Stimulus and Strategy:

Today’s workout is an ascending ladder of wall walks, coupled with increased loading in the clean and jerk. After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires. Your goal should be to complete 4-7 rounds. If you hit the workout as prescribed, your seventh round would be 7 wall walks and 1 clean and jerk at 265 lb. Adjust your loading and weight jumps according to the intended stimulus. Expect the wall walks to fatigue the shoulders and midline. This will ultimately make the jerk more challenging, so when moving through the workout, take your time on your lifts and don’t pick up the bar until you are confident.

Scaling:

Reduce the loading of the barbell. Reduce the reps of the wall walks.

To reduce the complexity of the wall walks, reduce the range of motion. Consider only taking 2-4 steps back toward the wall. For the clean and jerks, perform hang cleans and push presses.

In case of injury or limitation, for the wall walks, consider performing inchworms with your feet on the floor or elevated on a box. For the clean and jerks, perform dumbbell clean and jerks. If there is an overhead limitation, perform cleans with no jerk.

Intermediate option:

Complete as many reps as possible in 10 minutes of:

1 partial wall walk (2 steps toward the wall)

1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 95-lb barbell

♂ 135-lb barbell

Beginner option:

Complete as many reps as possible in 10 minutes of:

1 inchworm

1 clean and jerk

After each round, add 1 rep to both the inchworms and clean and jerks until time expires.

♀ 35-lb barbell

♂ 45-lb barbell

Coaching cues:

As you dip and drive in the jerk, drive the elbows up. Keep the elbows high enough to maintain a shoulder “shelf” for the bar to rest on.

Resources:

The Wall Walk

The Clean and Jerk

The Power Clean and Push Jerk

The Power Clean and Split Jerk

Inchworm

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Tuesday 251111

CHAD1000X

For time:

1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box

♂ 45-lb ruck, 20-inch box

Post time to comments.

Compare to 241111.

Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Stimulus and Strategy:

Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. If you have completed this workout before, look at your previous time and use that information to help you tackle today’s effort.

Scaling:

Reduce the load and reps. If this is your first time performing this workout, consider cutting the workout in half or giving yourself 30 minutes to complete as many step-ups as possible.

To reduce the complexity of the step-ups, reduce the height of the box.

In case of injury or limitation, perform unweighted step-ups.

Intermediate option:

For time:

1,000 weighted step-ups

♀ 20-lb ruck, 20-inch box

♂ 30-lb ruck, 20-inch box

Beginner option:

For time:

500 unweighted step-ups

No ruck, 12-inch box

Coaching cues:

During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.

Resources:

The Box Step-Up

CHAD1000X Hero Workout

CrossFit Hero and Tribute Workouts

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Monday 251110

5 rounds for time of:

12/15-calorie Echo bike

7 strict chest-to-bar pull-ups

Post time to comments.

Stimulus and Strategy:

Today’s workout is a “sprinty” couplet. The bike efforts are meant to be fast, while the strict gymnastics movement is meant to be more challenging. At some point in this workout, singles on the strict chest-to-bar pull-ups are totally appropriate. That being said, don’t “game” it; push the pace on the bike and work through the gymnastics movement under fatigue.

Scaling:

Reduce the calories on the bike. Reduce the reps of the chest-to-bar pull-ups.

To reduce the complexity of the chest-to-bar pull-ups, reduce the range of motion. Consider chin-over-bar pull-ups or strict banded pull-ups.

In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, perform a challenging ring row or foot-assisted pull-up.

Intermediate option:

5 rounds for time of:

10/12-calorie Echo bike

7 strict pull-ups

Beginner option:

5 rounds for time of:

8/10-calorie Echo bike

5 banded pull-ups

Coaching cues:

When performing the strict chest-to-bar pull-up, widen your grip and extend your upper body toward the pull-up bar.

Resources:

Rogue Echo Bike

The Strict Chest-to-Bar Pull-Up

The Strict Pull-Up

Pull-Up | Strict Banded

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Saturday 251108

For time:

100 wall-ball shots

25 burpees

75 kettlebell swings

25 burpees

50 knees-to-elbows

25 burpees

♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell

♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell

Stimulus and Strategy:

Today’s workout is a chipper with a repeating burpee element. The loading for both the wall-ball shots and the kettlebell swings should allow you to perform consistent sets of 15-20 reps or more. For the knees-to-elbows, choose a variation that allows you to perform 5-7 reps or more at a time. Have fun with this one, and as with any chipper, just keep “chipping” away.

Scaling:

Reduce the loading of the medicine ball and the kettlebell. Reduce the reps of all the movements.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. For the knees-to-elbows, reduce the range of motion.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars.

Intermediate option:

For time:

80 wall-ball shots

20 burpees

60 kettlebell swings

20 burpees

40 knees-to-chests

20 burpees

♀ 10-lb medicine ball to a 9-foot target and a 26-lb kettlebell

♂ 14-lb medicine ball to a 10-foot target and a 35-lb kettlebell

Beginner option:

2 rounds for time of:

25 wall-ball shots

5 burpees

20 kettlebell swings

5 burpees

15 hanging knee raises

5 burpees

♀ 6-lb medicine ball to a 9-foot target and an 18-lb kettlebell

♂ 10-lb medicine ball to a 10-foot target and a 26-lb kettlebell

Coaching cues:

The finish position of the kettlebell swing is like a standing plank hold, minus the position of your arms. Your midsection should be rigid and unchanging while your shoulders, hips, knees, and ankles are all in a straight line. A plank on the floor is no different.

Resources:

The Wall-Ball Shot

The Burpee

The Kettlebell Swing

The Knees-to-Elbows

Kipping Hanging Knee Raise

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Friday 251107

5 rounds, each for time, of:

400-meter run

Rest 2 minutes

Compare to 231120.

Post your fastest and slowest times to comments.

Stimulus and Strategy:

In today’s workout, push the pace of each run. Don’t hold back and don’t “game” your efforts. Aim to complete each run in 2:15 or less, which will give you a one-to-one work-to-rest ratio. If you can perform today’s workout on a track, do it. Otherwise, Godspeed to all of the undulating 400-meter runs out there.

Scaling:

Reduce the distance of each run.

In case of injury or limitation, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower.

Intermediate option:

Same as Rx’d.

Beginner option:

5 rounds, each for time, of:

200-meter run

Rest 2 minutes

Coaching cues:

With each step, focus on reaching ahead with your foot and pulling the ground underneath your body.

Resources:

Running | Change in Support Drill

Running | Falling Forward

Running | Line Drills

Running | Partner Falling Drill

Running | Position Drill

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Wednesday 251105

Complete as many rounds and reps as possible in 20 minutes of:

20-second ring-dip hold at the bottom

20-second ring-dip hold at the top

15/20-calorie row

Post rounds and reps to comments.

Stimulus and Strategy:

Today’s workout incorporates a bit of skill work and isometric holding. For each hold, accumulate the designated time. When we think about the ring dip, we are usually concerned with how quickly we can move between the top and bottom positions. However, for today, your challenge is the ability to stay active and hold these two positions. Pushing the pace on the rower will elevate your heart rate and make the holds more challenging, so push at your own risk.

Scaling:

Reduce the total time in the ring-dip positions. Reduce the calories on the rower.

To reduce the complexity of either of the ring-dip positions, set the rings to a height that allows you to put one or two feet on the ground and use your feet for assistance.

In case of injury or limitation, perform the holds on a straight dip bar. You may also consider holding the plank position at the bottom of a push-up — active and about 1 inch off the floor.

Intermediate option:

Complete as many rounds and reps as possible in 20 minutes of:

20-second foot-assisted ring-dip hold at the bottom

20-second foot-assisted ring-dip hold at the top

15/20-calorie row

Beginner option:

Complete as many rounds and reps as possible in 12 minutes of:

15-second plank hold from the knees

15-second push-up hold from the knees at the bottom (approximately 1 inch off the ground)

10/15-calorie row

Coaching cues:

For both ring-dip holds, focus on keeping the rings close to your body and rotating the hands so your thumb points forward.

Resources:

Ring Dip Hold | Top

Ring Dip Hold | Bottom

Rowing Technique Tips

Rowing | Body Position Tips

Rowing Tips

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Tuesday 251104

4 rounds for time of:

2 rope climbs to 15 feet

12 back squats

120 double-unders

♀ 125-lb barbell

♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:

Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the intended stimulus. If the weight is relatively light for you, move more quickly, but don’t sacrifice form. Choose options for all three movements that allow you to complete a single round in 5 minutes or less.

Scaling:

Reduce the loading of the barbell. Reduce the reps or height of the rope climb. Reduce the reps of the jump rope.

To reduce the complexity of the rope climbs, reduce the height of the climb. For the double-unders, practice the movement for no more than 2 minutes or perform single-unders.

In case of injury or limitation, for the double-unders, consider performing lateral line hops or penguin taps. For the rope climbs, perform pull-to-stands, towel pull-ups, or strict pull-ups. For the back squats, perform box squats to a target that allows for a pain-free range of motion, goblet squats, or air squats.

Intermediate option:

4 rounds for time of:

2 rope climbs to 12 feet

12 back squats

48 double-unders

♀ 95-lb barbell

♂ 135-lb barbell

Beginner option:

4 rounds for time of:

2 pull-to-stands

12 back squats

48 single-unders

♀ 35-lb barbell

♂ 45-lb barbell

Coaching cues:

During your rope climbs, focus on achieving a secure foot hook before ascending up the rope.

Resources:

The Rope Climb (Basket)

The Rope Climb (Wrapping)

The Back Squat

The Double-Under

Pull-to-Stand | Rope Climb Scaling

The Single-Under

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Monday 251103

42-30-18 reps for time of:

GHD sit-ups

Dumbbell shoulder-to-overheads

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:

Today’s workout is a gymnastics and weightlifting couplet. The midline stabilization and lower-body fatigue created by the GHD sit-ups will make the dumbbell shoulder-to-overheads more challenging, so manage your reps accordingly. The loading for the dumbbells should be moderate, but expect it to feel heavier than you want following the GHD. You should be able to perform consistent sets of 10 reps.

Scaling:

Reduce the loading of the dumbbells. Reduce the repetitions of the movements.

If you are not familiar with or have not been training consistently on the GHD, minimize the complexity of the GHD sit-ups by reducing the range of motion to parallel.

In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the dumbbell shoulder-to-overheads, consider performing seated dumbbell shoulder presses or single-arm dumbbell shoulder-to-overheads.

Intermediate option:

35-25-15 reps for time of:

GHD sit-ups to parallel

Dumbbell shoulder-to-overheads

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

21-15-9 reps for time of:

AbMat sit-ups

Dumbbell shoulder-to-overheads

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

When performing the dumbbell shoulder-to-overheads, focus on keeping the biceps close to your ears as the dumbbells are pressed overhead.

Resources:

The GHD Sit-Up

The Dumbbell Push Press

The Dumbbell Push Jerk

The AbMat Sit-Up

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Saturday 251101

For calories and load:

0:00-5:00

Max power clean

5:00-10:00

Max-calorie Echo bike

10:00-15:00

Max power clean

15:00-20:00

Max-calorie Echo bike

For your score, add both of your best lifts and total calories together.

Post score to comments.

Stimulus and Strategy:

Today’s workout is a bit of a choose-your-own-adventure, depending on how you feel from yesterday. That being said, today is an opportunity to lift heavy and push the intensity on the bike. Can you lift just as much weight on your second power clean attempt as you did on your first? Do you “game” the bike in an attempt to match your clean weight? Or do you hold nothing back and let the chips land where they may? Either way, work hard today and have fun.

Scaling:

To reduce the complexity of the power cleans, reduce the loading and focus on your technique. You may also consider performing hang power cleans.

In case of injury or limitation, perform your calories on any machine available. For the power cleans, consider dumbbell power cleans, Russian kettlebell swings, or even medicine-ball cleans.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

As the power cleans get heavier, the instinct is to try and “sneak” under the barbell. Instead, focus on standing up as tall as you possibly can, then pull yourself underneath the barbell.

Resources:

The Power Clean

Rogue Echo Bike

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Friday 251031

Hortman

Complete as many rounds as possible in 45 minutes of:

800-meter run

80 air squats

8 muscle-ups

Compare to 150808.

Post rounds and reps to the comments.

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on Aug. 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother Brenda Jones; sister Jill Hortman; and brother Andy Pierce.

Stimulus and Strategy:

Today’s workout is a longer-duration effort and is meant to be a grind. With a 45-minute clock, it may be difficult to see the light at the end of the tunnel. Take this Hero workout one round at a time, and don’t pay attention to the clock. Focus on your reps, your technique, and the reason why you are doing this workout today. Whether you are capable of performing 8 muscle-ups unbroken or you need to perform singles, hit this as prescribed, if possible. If you don’t yet have a muscle-up, see the options below.

Scaling:

Reduce the distance of the run. Reduce the repetitions of the squats and muscle-ups. Reduce the overall duration of the effort.

To reduce the complexity of the ring muscle-ups, consider jumping ring muscle-ups or a challenging variation of a low-ring transition.

In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the air squats, consider squatting to a target that provides a pain-free range of motion. Alternatively, consider reverse lunges or low box step-ups. For the ring muscle-ups, consider low-ring transitions or ring rows.

Intermediate option:

Complete as many rounds as possible in 45 minutes of:

800-meter run

80 air squats

5 jumping muscle-ups

Beginner option:

Complete as many rounds as possible in 20 minutes of:

400-meter run

20 air squats

8 low-ring muscle-up transitions

Coaching cues:

If you are performing low-ring transitions in this workout, remember that this is a leg-driven movement. Focus on using the legs to help drive your body up to the rings. To increase the difficulty, raise the height of the rings or decrease the involvement of the legs.

Resources:

CrossFit Hero and Tribute Workouts

Running Drills | High Knees and Butt Kickers

The Air Squat

The Kipping Muscle-Up

Kipping Floor Muscle-Up

Toe-Assisted Muscle-Up

Low-Ring Muscle-Up Scaling

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