Friday 250103

For time:

1,600-meter run

300-foot handstand walk

24 power snatches

♀ 125 lb

♂ 185 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is a longer-duration chipper. All athletes should aim to complete this effort in 20 minutes or less. The loading of the barbell is meant to be moderately heavy. This means for most, singles will be the most effective way to get through the reps. This load should also allow you to complete at least 4 reps per minute. For the handstand walk, choose an option that allows you to keep moving and advancing. Work hard and have fun with this one.

Scaling:

Reduce the distance of the run and handstand walk. Reduce the load of the barbell. If you are new to handstand walking, scale the distance or spend no more than 5 minutes working to accumulate as much distance as possible.

To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform a bear crawl. For the power snatches, perform these from the hang position or use a dumbbell.

In case of injury or limitation, perform a 3,500/5,000-meter Echo bike or 1,600/2,000-meter row in place of the run. For the handstand walk, work to accumulate a 2-minute plank hold. For the power snatches, perform a single-arm dumbbell snatch or a clean if there is an overhead limitation.

Intermediate option:

For time:

1,600-meter run

150-foot handstand walk

24 power snatches

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

800-meter run

150-foot bear crawl

24 power snatches

♀ 35 lb

♂ 45 lb

Coaching cues:

As you walk on your hands, think about pressing your hands down into the floor with each "step.” Actively pushing down, as if trying to squish the ground underneath your palms, helps keep your arms straight and shoulders stable to keep you on your hands for longer distances.

Resources:

Running Drills With Brian MacKenzie: Part 1

The Handstand Walk

The Power Snatch

The Bear Crawl

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Wednesday 250101

21-15-9 reps for time of:

Front squats

Chest-to-bar pull-ups

♀ 145 lb

♂ 205 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is a moderate-to-heavy sprint effort. While this workout does have Fran vibes, expect it to be a bit more challenging. Use a weight and volume for the front squats that allow you to complete the reps in 3 sets or less. For example, completing the set of 21 as 7/7/7. For the chest-to-bar pull-ups, you should be able to complete the reps in a similar manner.

Scaling:

Reduce the loading of the barbell to complete each round in 3 sets or less. If you prefer to attempt the prescribed load and pull-up variation, reduce the volume to 15-12-9 or 12-9-6 reps.

To decrease the complexity of the front squat, consider using dumbbells held in a front rack or a kettlebell held in a goblet position. For the chest-to-bar pull-ups, reduce the complexity by performing chin-over-bar pull-ups, jumping pull-ups, or ring rows.

In case of injury or limitations, perform your front squats to an elevated target, or substitute with a front-rack lunge, or an air squat. For the chest-to-bar pull-ups, perform single-arm ring rows or a bent-over dumbbell row.

Intermediate option:

21-15-9 reps for time of:

Front squats

Pull-ups

♀ 105 lb

♂ 155 lb

Beginner option:

12-9-6 reps for time of:

Front squats

Ring rows

♀ 55 lb

♂ 75 lb

Coaching cues:

On the chest-to-bar pull-ups, consider widening your grip on the pull-up bar. As you are performing reps, extend your upper chest toward the bar to make contact easier. These tips work for both butterfly and kipping pull-ups.

Resources:

The Front Squat

The Chest-to-Bar Pull-Up

The Kipping Pull-Up

The Butterfly Pull-Up

The Ring Row

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Tuesday 241231

For max reps:

Tabata dumbbell box step-ups

Rest 1 minute

Tabata GHD sit-ups

Rest 1 minute

Tabata push presses

Rest 1 minute

Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 20-lb dumbbells, 20-inch box, and 65-lb barbell

♂ 35-lb dumbbells, 24-inch box, and 95-lb barbell

Post total calories/reps for each exercise to comments.

Stimulus and Strategy:

Today’s workout is a Tabata mash-up. Complete the full 8 rounds of the first movement before moving on to the next. Continue in the same fashion until all four movements are complete. Your score is the total number of reps completed. The loading of both the dumbbells and the barbell should be light and allow you to keep moving. If you have not been training consistently on the GHD, reduce the range of motion or substitute with AbMat sit-ups.

Scaling:

Reduce the total volume of the workout by limiting the number of reps performed within each interval. Reduce the loading of the dumbbells and barbell. Lower the height of the box.

Limit the range of motion on the GHD sit-ups by going to parallel or performing AbMat sit-ups. For the push presses, consider using a pair of lighter dumbbells. As for the bar-facing burpees, perform up-downs or step over the bar.

In case of injury or limitation, perform the box step-ups without a pair of dumbbells and lower the height of the box. Perform a plank hold for the GHD sit-ups. For the push presses, perform a single-arm dumbbell push press or shoulder press. For the bar-facing burpees, perform an up-down or pick any machine to use in place of the exercise.

Intermediate option:

For max reps:

Tabata dumbbell box step-ups

Rest 1 minute

Tabata GHD sit-ups to parallel

Rest 1 minute

Tabata push presses

Rest 1 minute

Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 15-lb dumbbells, 20-inch box, and 55-lb barbell

♂ 20-lb dumbbells, 24-inch box, and 75-lb barbell

Beginner option:

For max reps:

Tabata box step-ups

Rest 1 minute

Tabata AbMat sit-ups

Rest 1 minute

Tabata push presses

Rest 1 minute

Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 12-inch box and 35-lb barbell

♂ 20-inch box and 45-lb barbell

Coaching cues:

When cycling lighter push presses, think about bringing your glutes to your heels instead of your hips to your toes.

Resources:

Dumbbell Box Step-Up

The GHD Sit-Up 
The Push Press

Bar-Facing Burpee - Jump-Over

Bar-Facing Burpee - Step-Over

The Box Step-Up

The AbMat Sit-Up

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Monday 241230

For time:

2,000-meter row

Post time to comments.

Compare to 190720 and similar 240213.

Stimulus and Strategy:

Today’s workout is a benchmark. If you have completed this benchmark previously, look back to your last attempt and use the information to help you attack the row. Push for a PR today. If this is your first time, ease into your first 500 meters and try to increase your pace the further you get into the effort. Most athletes can perform this effort as prescribed and record a benchmark time in the CrossFit Games app.

Scaling:

Reduce the total distance of the effort.

In case of injury or limitation, perform a 1,600-meter run or 3,500/5,000-meter Echo bike.

Intermediate option:

Same as Rx’d.

Beginner option:

On an 8-minute clock:

Row meters for distance

Coaching cues:

In your first 500 meters, hold 1-3 seconds faster than your target pace overall. In the middle 1,000 meters, pull back to your target pace. In the final 500 meters, find out what’s left in the tank.

Resources:

Rowing Technique Tips

Fixing Common Rowing Errors

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Saturday 241228

Complete as many rounds and reps as possible in 8 minutes of:

2 wall walks

2 deadlifts

♀ 205 lb

♂ 315 lb

Post total rounds to comments.

Compare to 231227.

Stimulus and Strategy:

The goal today is to perform at least 1 round per minute. Reduce the difficulty of the wall walks to complete each round in 30 seconds or less. Loading of the barbell should feel moderate to heavy, allowing you to maintain unbroken sets for the majority of the workout.

Scaling:

Reduce the loading of the barbell.

To decrease the complexity of the wall walks, reduce the range of motion by only taking two to three steps toward the wall, or performing an inchworm + a push-up.

In case of injury or limitation, perform a sumo deadlift with a barbell, kettlebell, or dumbbell in place of the deadlifts. If needed, eliminate the external loading and perform a GHD hip extension or a PVC good morning. As for the wall walks, perform an inchworm + push-up or shoulder taps in a plank hold.

Intermediate option:

Complete as many rounds and reps as possible in 8 minutes of:

2 wall walks

2 deadlifts

♀ 125 lb

♂ 185 lb

Beginner option:

Complete as many rounds and reps as possible in 8 minutes of:

2 inchworm + push-ups

2 deadlifts

♀ 55 lb

♂ 75 lb

Coaching cues:

This barbell will get heavy. Take a deep breath, brace your core, and pull your shoulders back and down. Don’t get caught being lazy.

Resources:

The Wall Walk

The Deadlift

Inchworm + Push-Up

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Friday 241227

2 rounds for time of:

50 alternating dumbbell snatches

50 wall-ball shots

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

♂ 50-lb dumbbell and 20-lb medicine ball to 10-foot target

Post time to comments.

Compare to 231226.

Stimulus and Strategy:

Today’s workout is a short-to-moderate duration effort. The challenge is hanging on when you really want to rest. Aim to complete this effort in 15 minutes or less. Some advanced athletes may be able to go sub 10 minutes. Use a load for both movements that allows you to maintain large sets.

Scaling:

Reduce the overall volume by completing 20-30 reps for each movement. Reduce the loading of the dumbbell and medicine ball to maintain sets of 15 or more reps for intermediate athletes and 10 or more reps for beginners.

Reduce the complexity of the dumbbell snatch by performing a hang dumbbell snatch. As for the wall-ball shots, reduce the height of the target.

In case of injury or limitation, perform a single-arm dumbbell snatch on the unaffected arm. If there is an overhead limitation, perform a dumbbell clean or sumo deadlift high pull. For the wall-ball shots, perform a med-ball front squat if there is an overhead limitation or a med-ball push press if there is a squatting limitation.

Intermediate option:

2 rounds for time of:

50 alternating dumbbell snatches

50 wall-ball shots

♀ 25-lb dumbbell and 10-lb medicine ball to 9-foot target

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

Beginner option:

2 rounds for time of:

30 alternating dumbbell snatches

30 wall-ball shots

♀ 10-lb dumbbell and 6-lb medicine ball to 9-foot target

♂ 15-lb dumbbell and 10-lb medicine ball to 10-foot target

Coaching cues:

To maintain a better back position in the dumbbell snatch, focus on bracing your abdominals and maintaining an active shoulder as you return the dumbbell to the ground to begin the next repetition.

Resources:

The Dumbbell Snatch

The Wall-Ball Shot

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Wednesday 241225

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlestick rocks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 231225.

Stimulus and Strategy:

Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.

Scaling:

The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).

To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform an inchworm. On the burpees, perform an up-down. On the handstand push-ups, perform a dumbbell shoulder press or pike push-up. And for the single-leg squats, use a higher target or do an air squat.

In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.

Intermediate option:

Same as Rx’d.

Beginner option:

12 rounds for time, starting with 1 and adding an exercise each round:

1 inchworm

2 candlestick rocks

3 burpees

4 push-ups from the knees

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 dumbbell shoulder presses

12 box step-ups

♀ 10-lb dumbbell, 12-inch box

♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Coaching cues:

As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.

Resources:

The Wall Walk

Candlestick Conditioning Drills

The Burpee

The Push-Up

The Walking Lunge

The Air Squat

The AbMat Sit-Up

The Broad Jump

The Kipping Handstand Push-Up

The Single-Leg Squat

Push-Up on the Knees

The Dumbbell Press

The Box Step-Up

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Tuesday 241224

Strict Nicole

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps strict pull-ups

Post the number of pull-ups completed for each round to comments.

Compare to 231007.

Stimulus and Strategy:

This variation of the classic workout Nicole calls for strict pull-ups. Use the run as recovery for the next set of pull-ups. Athletes should aim to complete around 6 sets within the 20-minute workout.

Scaling:

To limit the total amount of volume, you can “cap” your pull-ups in each round. For example, perform only 3-5 strict pull-ups per round instead of pushing to failure.

If you have strict pull-ups but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups. If you do not yet have strict pull-ups, perform a moderately challenging version of banded strict pull-ups or ring rows.

In case of injury or limitation, perform 800/1,000 meters on a bike or 400/500 meters on a rower. For the strict pull-ups, you can perform a single-arm dumbbell bent-over row.

Intermediate option:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps strict pull-ups + kipping pull-ups

*If you have strict pull-ups, but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups.

Beginner option:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps banded strict pull-ups

Coaching cues:

Strict doesn’t mean slow. Pull your chin over the bar quickly by driving your elbows to the ground and keeping a tight body position.

Resources:

Running Workshop: Falling = Living

The Strict Pull-Up

The Kipping Pull-Up

Pull-Up - Strict Banded

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Monday 241223

7 sets for load of:

1 deadlift

1 hang power clean

1 power clean

Post loads to comments.

Stimulus and Strategy:

Today’s workout is a heavy day. Heavy is relative to each athlete. The three movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.

Scaling:

Reduce the loading of the barbell to maintain the safety and integrity of the lifts.

Use dumbbells to decrease the complexity of the movements.

In case of injury or limitation, perform the complex with a single dumbbell. The movements can also be broken down into bodyweight counterparts: hip extensions for deadlifts, ring rows or pull-ups for the hang power cleans, and a box jump for the power clean.

Intermediate option:

Same as Rx’d.

Beginner option:

7 sets for load of:

2 deadlifts

2 hang power cleans

2 power cleans

Coaching cues:

Actively pull the barbell into your body throughout this complex. Allowing space between you and the barbell will result in inefficient movement and, often, a missed lift.

Resources:

The Deadlift

The Hang Power Clean

The Power Clean

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Saturday 241221

Complete as many reps as possible in 30 minutes of:

800-meter run

20 toes-to-bars

20/30 Echo bike calories

Post rounds and reps to comments.

Stimulus and Strategy:

Today’s workout is a longer-duration effort. All athletes should aim to complete at least 3 rounds, however, some advanced athletes may be able to knock at the door of 5-6 rounds. Choose an option for toes-to-bar that allows you to maintain consistent sets of 5 or more reps.

Scaling:

Reduce the overall duration of the workout to 15-20 minutes.

Reduce the distance of the run to something you can complete in 5 minutes or less, the number of toes-to-bars to something you can complete in 4 sets or less, and the number of calories to something you can complete in 2 minutes or less.

Reduce the range of motion of the toes-to-bars by performing knees-to-chests, hanging knee raises, or V-ups.

In case of injury or limitation, perform 800/1,000 meters on the rower in place of the run. Perform sit-ups or a 1-minute plank hold in place of toes-to-bar. Perform a 400-meter run or 400/500-meter row in place of the calories on the bike.

Intermediate option:

Complete as many reps as possible in 30 minutes of:

800-meter run

20 knees-to-chests

15/20 Echo bike calories

Beginner option:

Complete as many reps as possible in 20 minutes of:

400-meter run

10 hanging knee raises

10/15 Echo bike calories

Coaching cues:

On longer-duration monostructural efforts, focus on maintaining better posture. Think about keeping your chest facing forward as opposed to facing the ground.

Resources:

Running Fundamentals

The Kipping Toes-to-Bar

Rogue Echo Bike

Kipping Hanging Knee Raise

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