Saturday 240713
Saturday 240713
For time:
Ruck 5 miles
or
Run 6 miles♀ 30 lb
♂ 45 lbPost time to comments.
Compare to similar 240203.
Scaling:
Today’s workout challenges you to get outside and move with weight for more than an hour (for most). Expect this to be both a mental and physical grind. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 6-mile run option, consider your recent 5K run effort and attempt to hold a more manageable pace. For clarity, the run option is meant to be completed without load.Intermediate option:
Same as Rx’d.Beginner option:
For time:
Ruck 2 miles
or
Run 3 miles♀ 10 lb
♂ 15 lbCoaching cues:
Mental fortitude is a side of training often overlooked. It’s not easy to find solace in true discomfort. Rucking, however, offers the opportunity to develop both the psychological and physical components of our fitness by forcing us to dig deep through discomfort, develop grit, and come out stronger on the other side.
Resources:
TDC Completes Fasted Ruck With Thomas DeLauer and Friends
5K Run at Coast Range CrossFitFind a gym near you:
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Friday 240712
Friday 240712
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads♀ 35-lb dumbbells
♂ 50-lb dumbbellsPost time to comments.
Scaling:
Today’s workout should look oddly familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. The goal for everyone is to perform at least 5 total rounds, but can anyone get 10?Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads♀ 20-lb dumbbells
♂ 35-lb dumbbellsBeginner option:
Complete as many rounds and reps as possible in 10 minutes of:12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads♀ 10-lb dumbbells
♂ 15-lb dumbbellsCoaching cues:
Training with dumbbells is a potent way to address muscle imbalances, requiring stabilization on each side and improving overall coordination.
Dumbbells are also a great tool to reduce the complexity of lifts like the snatch and clean for newer athletes and those with front-rack limitations.
Resources:
The Dumbbell Deadlift
The Dumbbell Hang Clean
The Dumbbell Push JerkFind a gym near you:
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Wednesday 240710
Wednesday 240710
3 rounds for time of:
800/1,000-meter row
150-foot handstand walkPost time to comments.
Scaling:
Today’s workout is a longer effort. Getting upside down is much more challenging when you are exhausted. Advanced athletes should aim to push the pace on the rower. This will test capacity in the handstand walk. Less-experienced athletes should conserve energy on the rower in preparation for the handstand walk. Intermediate athletes who have handstand walks, but struggle with longer distances, should challenge themselves to grind through today’s workout. If necessary for time constraints, scale to 2 rounds, but keep the prescribed distances.Intermediate option:
3 rounds for time of:800/1,000-meter row
75-foot handstand walkBeginner option:
3 rounds for time of:400/500-meter row
75-foot bear crawlCoaching cues:
Row at a submaximal effort that allows for a quick transition to the handstand walk variation. Shoot to row at or slightly faster than your average 5K pace. Due to the combination of movements, try to relax your shoulders while focusing on an aggressive leg drive on the row, and potentially reduce your pace for the last 100 meters to allow for better performance on the handstand walking.Resources:
Rowing
The Handstand Walk
Handstand Walk WOD DemoFind a gym near you:
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Tuesday 240709
Tuesday 240709
For load:
10-10-7-7-4-4-1-1
Back squatPost load to comments.
Compare to 240105.
Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.Intermediate option:
Same as Rx'd.Beginner option:
Back squat 10-7-4-1 repsCoaching cues:
Fight through the sticking point — drive your heels down, push your knees apart, and let your chest lead you to the top.Resources:
The Back Squat
Heavy Days
Heavy Day: Full Class Coaching DemonstrationFind a gym near you:
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Monday 240708
Monday 240708
For time:
30 strict ring muscle-ups
Compare to 220603.
Post times to comments.
Scaling:
Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict muscle-ups should try to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict muscle-ups should choose modifications that work both pulling and pushing strength (e.g., strict pull-ups, banded strict pull-ups, false-grip ring rows, strict ring dips, and push-ups).Intermediate option:
Complete as many reps as possible in 15 minutes:Strict muscle-ups
Beginner option:
10 rounds for time:3 ring rows
3 push-upsCoaching cues:
Before you simply skip today, consider this: The muscle-up might be difficult to perform, but it is also unrivaled in building upper-body strength and perhaps most important of all, a critical survival skill.This movement gets you from under things to on top of them. And when it comes to preparing for the unknown and unknowable, that might be one of the most important adaptations to develop.
Don’t have a muscle-up yet? No problem. Note today’s scaling options and dedicate some time to improving skill and building strength to get there.
Resources:
The Strict Muscle-up
Developing a Muscle-up
The Muscle-up
A New Way to Work Toward Muscle-upsFind a gym near you:
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Saturday 240706
Saturday 240706
Guest Programmer – Christian Harris
June 24-July 7, 202412 rounds for time of:
200-meter sprint
200-meter jogStart and finish with a 1,600-meter jog.
Do this at a track if possible.Scaling:
Today's session features a total of 8,000 meters of running, including the warm-up and cool-down. Take necessary rests after the warm-up and before transitioning into the cool-down. During the 12 rounds, maintain continuous effort by alternating between 200 meters at a sprint pace and 200 meters at a recovery jog. Feel free to take the recovery jog as slow as you need — walking is perfectly fine. Enjoy this workout!Intermediate option:
Same as Rx’d.Beginner option:
6 rounds of:
200-meter run
200-meter jogStart and finish with a 400-meter jog
Do this at a track if possible.Coaching Cues:
Stay in the moment. Don’t worry about the intervals to come or stress about the ones you’ve completed. Find a pace you can maintain and push to the finish. Each time you think you can’t do another, prove to yourself you can. In doing so, you’ll build resilience for every other aspect of life.Resources:
Chris Hinshaw: The Running Man
Building ThresholdFind a gym near you:
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Friday 240705
Friday 240705
Guest Programmer – Christian Harris
June 24-July 7, 2024In 2 minutes:
7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrustersRest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.♀ 65-lb barbell
♂ 95-lb barbellScaling:
This interval workout is designed to challenge your limits — push hard for 2 minutes, then optimize your recovery to sustain consistent performance throughout each set. Aim to complete the bike segment in around 45 seconds, with some pushing for closer to 35 seconds or less. Focus on finding a quick pace on the bike that allows you to seamlessly transition to the burpees. After finishing the 10 burpees, use the remaining time to accumulate squat clean thrusters. If you complete 50 reps, the workout is over, otherwise this is a 5-round workout for max reps.Be sure to prioritize recovery between rounds with the one-to-one work-to-rest ratio, ensuring you maintain intensity throughout. Embrace the challenge today and aim to hold onto the barbell until the very last second!
Intermediate option:
In 2 minutes:7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters*Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.♀ 55-lb barbell
♂ 75-lb barbellBeginner option:
In 2 minutes:5/8-calorie Echo bike
7 burpees over the bar
In remaining time, max squat clean thrusters*Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.♀ 35-lb barbell
♂ 45-lb barbellCoaching cues:
Every thruster requires moving from full flexion to full extension against gravity, challenging almost every major muscle group.The thruster is a powerful way to push physical adaptation and improve everyday life, from moving a heavy suitcase to an overhead bin to playing with your kids, and so much more.
Resources:
Bar-Facing Burpee Efficiency Tips
The Clean
The Thruster
The Squat Clean Thruster With Nuno CostaFind a gym near you:
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Wednesday 240703
Wednesday 240703
Guest Programmer – Christian Harris
June 24-July 7, 2024As many rounds and reps as possible in 20 minutes of:
5 L pull-ups
10 dumbbell bench presses
150-meter run♀ 35-lb dumbbells
♂ 50-lb dumbbellsScaling:
Today’s workout draws inspiration from the classic benchmark Cindy. The L pull-ups will present the biggest challenge. Aim to complete the L pull-ups in 2 sets or fewer, keep the dumbbell bench presses unbroken, and run as smooth as possible to manage fatigue before returning to the pull-up bar. Modify the L pull-up to tucked pull-ups or kipping pull-ups if needed. Who's getting 10+ rounds?Intermediate option:
As many rounds and reps as possible in 20 minutes of:
5 strict pull-ups
10 dumbbell bench presses
150-meter run♀ 20-lb dumbbells
♂ 35-lb dumbbellsBeginner option:
As many rounds and reps as possible in 12 minutes of:
5 ring rows
10 dumbbell bench presses
150-meter run♀ 10-lb dumbbells
♂ 15-lb dumbbellsCoaching cues:
The L pull-up develops upper-body pulling strength similar to the way improving a 1-rep-max snatch can improve one’s Isabel time. As you continue to develop your top-end strength, all other pull-up variations become comparatively easier.Resources:
The L Pull-up
Scaling Pull-Ups for Beginners
Running Workshop: Falling = Living
Find a CrossFit Course Near YouFind a gym near you:
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Tuesday 240702
Tuesday 240702
Guest Programmer – Christian Harris
June 24-July 7, 2024For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters♀ 20-inch box and 35-lb dumbbells
♂ 24-inch box and 50-lb dumbbellsScaling:
The goal for today’s workout is to finish in under 8 minutes. Keep the dumbbell box step-ups to big sets of around 10. The 40 box jumps should be a smooth and steady pace with a step down each rep. The dumbbell thrusters at the end are a gut check. Start with a minimum set of 10 reps and manage from there with the remaining reps. Modify accordingly to meet the intended stimulus.Intermediate option:
For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbellsBeginner option:
For time:
30 dumbbell box step-ups
25 box jumps
20 dumbbell thrusters♀ 12-inch box and 10-lb dumbbells
♂ 20-inch box and 15-lb dumbbellsCoaching Cues:
If you notice you land excessively low during box jumps, think about pushing your feet harder into the floor as you jump, and visualize getting your hips higher above the box at the peak of your jump. If you find yourself clipping your toes on the edge or stomping down against the box, keep pulling your legs up toward your body until you land on top.Resources:
The Box Step-up
The Box Jump
The Dumbbell Thruster
Beating Box Jump FearFind a gym near you:
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Monday 240701
Monday 240701
Guest Programmer – Christian Harris
June 24-July 7, 2024Every minute on the minute for 20 minutes:
Minute 1: 6 clean and jerks
Minute 2: 12 strict handstand push-ups
Minute 3: 60 double unders
Minute 4: 14/18-calorie row♀ 95-lb barbell
♂ 135-lb barbellScaling:
Today’s workout is a 20-minute EMOM which stands for “every minute on the minute.” There are 4 minutes to rotate through, so you will do 5 rounds of each movement. Minute 1 begins with 6 clean and jerks, which should be an opportunity to choose a loading that allows for touch-and-go reps. For Minute 2, allow no more than 45 seconds to complete the 12 strict handstand push-ups. Consider modifying to kipping handstand push-ups if you’re only able to complete a couple of reps strict. Modify the double-unders to singles if needed. For the row, athletes will need to push to get that amount of calories completed within the minute. This one rewards those who start each minute on time and finish the work quickly, so move fast!Intermediate option:
Every minute on the minute for 20 minutes:Minute 1: 6 clean and Jerks
Minute 2: 6 handstand push-ups
Minute 3: 30 double-unders
Minute 4: 9/12-calorie row♀ 65-lb barbell
♂ 95-lb barbellBeginner option:
Every minute on the minute for 20 minutes:Minute 1: 6 clean and Jerks
Minute 2: 6 push-ups from the knees
Minute 3: 30 single-under
Minute 4: 6/9-calorie row♀ 35-lb barbell
♂ 45-lb barbellCoaching Cues:
Resources:
The Clean and Jerk
The Strict Handstand Push-Up
The Double-Under
RowingFind a gym near you:
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