Friday 240920

For time:

50 double-unders

40 wall-ball shots

30 box jump-overs

20 ground-to-overheads

10 burpee pull-ups

20 ground-to-overheads

30 box jump-overs

40 wall-ball shots

50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell

♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell

Post time to comments.

Scaling:

Today’s workout is a pyramid-style chipper. Pace yourself on the way up with smooth double-unders, focused on breathing and relaxing your shoulders. Go for 3 to 4 sets on the wall-ball shots — a good game plan could be 12-10-10-8 or 16-14-10. On the box jump-overs, stepping down off the box is a great way to moderate your heart rate to get you ready for the ground-to-overheads. The ground-to-overhead weight should be touch-and-go for at least 6 to 8 reps, though singles are OK for today. For this movement, you can choose how you get it from the ground to over your head — snatch or clean and jerk. On the burpee pull-ups, step in and out to keep moving, rather than doing a few fast reps, followed by a break. Be mentally prepared to get right back into the ground-to-overheads. The goal is sub-20 minutes for most and sub-17 minutes for the elite.

Intermediate option:

For time:

50 double-unders

40 wall-ball shots

30 box jump-overs

20 ground-to-overheads

10 burpee pull-ups

20 ground-to-overheads

30 box jump-overs

40 wall-ball shots

50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 65-lb barbell

♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 95-lb barbell

Beginner option:

For time:

60 single-unders

30 wall-ball shots

20 box step-overs

10 ground-to-overheads

5 burpee pull-ups

10 ground-to-overheads

20 box step-overs

30 wall-ball shots

60 single-unders

♀ 10-lb medicine ball to a 9-foot target, 20-inch box, and 55-lb barbell

♂ 14-lb medicine ball to a 10-foot target, 24-inch box, and 75-lb barbell

Coaching cues:

In the burpee pull-up, draw a line on the ground directly underneath the pull-up bar. For every rep, aim to get your feet on that line before jumping up to the pull-up bar. As you get good at this, you can begin jumping without looking for the bar because you know exactly where it’s going to be. Simply jump, grab, and pull.

Resources:

The Double-Under

The Wall-Ball Shot

CAP Demo | The Lateral Box Jump-Over

The Power Snatch

The Clean and Jerk

The Burpee Pull-Up With Greg Amundson

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Wednesday 240918

Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

Complete as many rounds and reps as possible in 16 minutes of:

400-meter run

6 burpees to a 6-inch target

6 bar muscle-ups

10 dumbbell walking lunges

♀ 35 lb

♂ 50 lb

Post round and reps to comments

Scaling:

Today’s workout is an AMRAP! Focus on being smooth on the burpees, breaking muscle-ups or toes-to-bars as needed, and going unbroken on the lunges. For the burpees, jump to a target that is 6 inches above your fingertips when your arms are extended. Use a dumbbell weight that allows you to do the lunges unbroken for all 16 minutes while holding the dumbbells in a farmers carry position. If you finish on the run, every 50 meters completed equals 1 rep. Aim to get 3 to 5 rounds.

Intermediate option:

Complete as many rounds and reps as possible in 16 minutes of:

400-meter run

6 burpees to a target

8 toes-to-bars

10 dumbbell walking lunges

♀ 25 lb

♂ 45 lb

Beginner option:

Complete as many rounds and reps as possible in 14 minutes of:

200-meter run

4 burpees to a target

6 sit-ups

9 bodyweight walking lunges

Coaching cues:

On the bar muscle-ups, press the pull-up bar toward the hips and keep the body as close to the bar as possible. The further the body is away from the bar, the harder it will be to make the transition.

Resources:

Running Fundamentals

The Burpee

The Kipping Bar Muscle-Up

The Kipping Toes-to-Bar

The AbMat Sit-Up

CrossFit Online Course - Dumbbells

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Tuesday 240917

In 3 minutes, complete:

12 dumbbell bench presses

9 back squats

6 alternating dumbbell snatches

Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 35-lb dumbbells and 115-lb barbell

♂ 50-lb dumbbells and 165-lb barbell

Post total calories rowed in comments.

Scaling:

Today’s workout is interval based. Your score is the total calories rowed over 4 rounds. The work-to-rest ratio is two to one. The dumbbell bench presses should be completed in 2 sets at the most. The back squat should be taken from a rack, and the load should be moderate so you can complete all 9 reps unbroken. For the dumbbell snatches, focus on smooth, efficient movement. Try to recover and avoid being explosive. Check the clock as you get on the rower for the first round, and use that as a goal to match that for the additional rounds. Aim to have 1 minute to 90 seconds on the rower each round.

Intermediate option:

In 3 minutes, complete:

12 dumbbell bench presses

9 back squats

6 alternating dumbbell snatches

Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 25-lb dumbbells and 95-lb barbell

♂ 45-lb dumbbells and 135-lb barbell

Beginner option:

In 3 minutes, complete:

12 dumbbell bench presses

9 back squats

6 alternating dumbbell snatches

Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 20-lb dumbbells and 65-lb barbell

♂ 35-lb dumbbells and 95-lb barbell

Coaching cues:

During the back squat, bring your belly button toward your spine, squeeze your stomach, and without releasing your tight position, send your hips back and down.

Resources:

CAP Demo | Dumbbell Bench Press

The Back Squat

The Dumbbell Power Snatch

Rowing Technique Tips

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Monday 240916

Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

20 rounds for time of:

2 power cleans

3 box jumps

4 chest-to-bar pull-ups

♀ 125 lb and 20-inch box

♂ 185 lb and 24-inch box

Post time to comments.

Scaling:

Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.

Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.

Intermediate option:

20 rounds for time of:

2 power cleans

3 box jumps

4 pull-ups

♀ 95 lb and 20-inch box

♂ 135 lb and 24-inch box

Beginner option:

12 rounds for time of:

2 power cleans

3 box step-ups

4 ring rows

♀ 65 lb and 12-inch box

♂ 95 lb and 20-inch box

Coaching cues:

Widen your grip slightly on the chest-to-bar pull-ups and try to extend your upper body toward the bar. This will reduce the range of motion a little and make it easier for you to get your chest to the bar.

Resources:

The Power Clean

The Box Jump

The Kipping Chest-to-Bar Pull-Up

The Box Step-Up

The Ring Row

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Saturday 240914

3 rounds for time of:

20 sumo deadlift high pulls

40 GHD sit-ups

120 double-unders

♀ 65 lb

♂ 95 lb

Scaling:

Today’s workout is a moderate-duration effort and will challenge the integrity of your midline. Your goal should be to keep each round to 5 minutes or less. The loading of the barbell should be light and allow you to perform at least 10 reps every time you pick it up. Spend no more than 2 minutes performing double-unders. If you have not been consistent in accumulating volume on the GHD within the last few weeks, reduce the reps and range of motion for this movement.

Intermediate option:

3 rounds for time of:

20 sumo deadlift high pulls

20 GHD sit-ups to parallel

60 double-unders

♀ 55 lb

♂ 75 lb

Beginner option:

3 rounds for time of:

20 sumo deadlift high pulls

20 AbMat sit-ups

60 single-unders

♀ 35 lb

♂ 45 lb

Resources:

The Sumo Deadlift High Pull

The GHD Sit-Up

The Double-Under

Training the GHD Sit-Up

The Power of Progression, Part 3: Sumo Deadlift High Pull

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Friday 240913

Jackie

For time:

1,000-meter row

50 thrusters

30 pull-ups

♀ 35 lb

♂ 45 lb

Compare to 220808.

Post time to comments.

Scaling:

Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups to crank out large sets that test your conditioning.

Intermediate option:

For time:

1,000-meter row

50 thrusters

30 pull-ups

♀ 25 lb

♂ 35 lb

Beginner option:

For time:

800-meter row

30 thrusters

20 ring rows

♀ 15 lb

♂ 25 lb

Resources:

Rowing

The Thruster

The Kipping Pull-Up

The Butterfly Pull-Up

The Ring Row

Jackie: CrossFit WOD Tips

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Wednesday 240911

Hero workout of your choice.

Review the list of heroes and honor one with an all-out effort.
Post choice of workout and results to comments.

Compare to 230911.

Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a high volume of reps. Consider the movements you have already completed this week and make sure you pick a Hero workout that allows you to keep moving. Hero workouts that emphasize moderate rep ranges and time domains (10 to 30 reps per movement, approximately 15- to 20-minute range) are good choices.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Resources:

CrossFit Hero and Tribute Workouts

Fallen But Not Forgotten: How CrossFit’s Hero Workouts Honor Fallen Service Members

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Tuesday 240910

For time:

1 round of:

30 push jerks

15 ring dips

3 rope climbs to 15 feet

Then, 2 rounds of:

20 push jerks

10 ring dips

2 rope climbs to 15 feet

Then, 3 rounds of:

10 push jerks

5 ring dips

1 rope climb to 15 feet

♀ 75 lb

♂ 115 lb

Scaling:

In today’s workout, be sure to pay attention to the scheme of each triplet. Rounds are increasing and reps are decreasing throughout each section. The loading of the barbell should allow you to do at least 10 reps unbroken every time you pick it up. For the ring dips and rope climbs, manage your reps, and don’t push to failure. Consider breaking the ring dips into sets of 5 to minimize fatigue and keep pushing forward through the workout.

Intermediate option:

For time:

1 round of:

30 push jerks

5 ring dips

2 rope climbs to 15 feet

Then, 2 rounds of:

20 push jerks

5 ring dips

1 rope climb to 15 feet

Then, 3 rounds of:

10 push jerks

5 ring dips

1 rope climb to 15 feet

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

1 round of:

15 push jerks

5 jumping ring dips

3 pull-to-stands

Then, 2 rounds of:

10 push jerks

5 jumping ring dips

2 pull-to-stands

Then, 3 rounds of:

5 push jerks

5 jumping ring dips

1 pull-to-stand

♀ 35 lb

♂ 45 lb

Resources:

The Push Jerk

The Ring Dip

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The Grip-Saving Way To Rope Climb

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Monday 240909

Every 3 minutes for 7 sets:

5 squat snatches

15 bar-facing burpees

♀ 125 lb

♂ 185 lb

Post fastest and slowest time to comments.

Scaling:

Today’s workout is meant to be sprint efforts. The loading of the squat snatch is meant to be on the heavier side. This will force most athletes to perform 5 fast singles in each set. Push the pace on the burpees and finish as quickly as possible. Scale the loading of the barbell and the number of burpees to complete each set in 2 minutes or less, giving you at least 1 minute of rest between sets.

Intermediate option:

Every 3 minutes for 7 sets:

5 squat snatches

15 bar-facing burpees

♀ 95 lb

♂ 135 lb

Beginner option:

Every 3 minutes for 7 sets:

5 hang power snatch + overhead squats

10 bar-facing burpees

♀ 35 lb

♂ 45 lb

Resources:

The Snatch

Bar-Facing Burpee Efficiency Tips

The Hang Power Snatch

The Overhead Squat

What Is a Snatch?

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Saturday 240907

5 rounds for time of:

400-meter run

1,600-meter Echo bike

Post time to comments.

Scaling:

Today’s workout is a longer endurance-based effort. Push to complete a single round in 6 minutes or less. If you expect this workout to take you longer than 30 minutes, scale the distance of both the run and bike.

Intermediate option:

Same as Rx’d.

Beginner option:

3 rounds for time of:

400-meter run

700-meter Echo bike

Resources:

CrossFit Online Course - Running

From the Archives: Running Technique

Rogue Echo Bike

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