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

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Featured photo:

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

Tuesday 240416

3 rounds for time of:

75 double-unders

15/21-calorie Echo bike

5 front squats

♀ 155 lb

♂ 225 lb

Post times to comments.

Scaling:

Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

Intermediate option:

3 rounds for time of:

35 double-unders

10/15-calorie Echo bike

5 front squats

♀ 125 lb

♂ 185 lb

Beginner option:

3 rounds for time of:

75 single-unders

7/10-calorie Echo bike

5 front squats

♀ 55 lb

♂ 75 lb

Resources:

The Double-under

The Front Squat

The Single-under

Shop: Rogue Echo Bike

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Featured photo:

Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.

Monday 240415

For time:

40 ground-to-overheads with the ruck

1,600-meter ruck

30 ground-to-overheads with the ruck

1,600-meter ruck

20 ground-to-overheads with the ruck

1,600-meter ruck

♀ 30 lb

♂ 45 lb

Post time to comments.

Scaling:

Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.

Intermediate option:

Same as Rx’d

Beginner option:

For time:

20 ground-to-overheads with the ruck

800-meter ruck

15 ground-to-overheads with the ruck

800-meter ruck

10 ground-to-overheads with the ruck

800-meter ruck

♀ 10 lb

♂ 15 lb

Resources:

Get GORUCK Ballistic Trainers™

An Intro to Rucking — Get Started

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Featured photo:

Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.

Saturday 240413

For time:

21-18-15-12-9-6-3

Burpees

Perform a 50-foot handstand walk after each set of burpees.

Post time to comments.

Scaling:

Today’s workout challenges your upper-body gymnastics stamina. Expect the fatigue from the burpees to have a dramatic impact on the handstand walks. Advanced athletes should push the pace on the burpees and try to maintain unbroken handstand walks. Less-experienced athletes should manage their pace on the burpees and rest as needed before kicking up. If you can perform a 50-foot handstand walk but can’t complete it in under 1 minute, scale the distance. Be cautious of upper-body fatigue. If you feel like you might collapse or buckle if you kick up, give yourself a chance to recover and gain confidence before continuing. Remember to continuously press into the floor and maintain an active position. Work hard and have fun with this one.

Intermediate option:

For time:

21-18-15-12-9-6-3

Burpees

Perform a 25-foot handstand walk after each set of burpees.

Beginner option:

For time:

18-15-12-9-6-3

Burpees

Perform a 50-foot bear crawl after each set of burpees.

Resources:

The Burpee

The Handstand Walk

The Bear Crawl

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Featured photo:

2022 CrossFit Games affiliate owner workout

Friday 240412

Fight Gone Bad

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box

♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).

Compare to 230904.

Scaling:

Today’s workout is a classic CrossFit benchmark, originally created for an MMA fighter to simulate the feeling of a 3-round match. Although we are not fighting in this workout, it does pack a punch. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this workout as prescribed.

Intermediate option:

Same as Rx’d

Beginner option:

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box

♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 12-inch box

Resources:

The Wall-ball Shot

The Sumo Deadlift High Pull

The Box Jump

The Push Press

Rowing Technique

Find a gym near you:

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Featured photo:

Taken by RXdPhotography during Open Workout 21.2 at Whitehart CrossFit in Pulborough, UK.

Wednesday 240410

Randy

For time:

75 power snatches

♀ 55 lb

♂ 75 lb

Compare to 230619.

Post time to comments.

Today's workout is in honor of Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member who was killed Feb. 7, 2008, in the line of duty. He is survived by his wife, Lisa; son, Matthew; and daughter, Gabrielle.

Scaling:

Today’s Hero workout is a sprint. The loading should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate option:

Same as Rx’d

Beginner option:

For time:

50 power snatches

♀ 15-35 lb

♂ 25-45 lb

Resources:

The Power Snatch

Jonne Koski Sets Randy Record at the 2015 Regionals

Visit CrossFit Hero and Tribute Workouts to see the six newest CrossFit Hero workouts: Triple Deuce, TPT9000, Garbo, McCartney, Wesley, and Hammy.

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Featured photo:

Photo: 2024 CrossFit for Health Summit in Austin, Texas

Tuesday 240409

3 rounds for time of:

10 strict chest-to-bar pull-ups

20 hand-release push-ups

30 dumbbell front-rack walking lunges

♀ 20 lb

♂ 35 lb

Post times to comments.

Scaling:

Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken strict chest-to-bar pull-ups and 5-7 hand-release push-ups without deviation of your midline (aka “snaking” your push-ups). The loading of the lunges in this workout should be light enough that you can perform each round unbroken. Don’t stop moving on the lunges, and challenge yourself to perform one more pull-up or push-up before breaking on each round.

Intermediate option:

3 rounds for time of:

10 strict chin-over-bar pull-ups

20 hand-release push-ups

30 dumbbell front-rack walking lunges

♀ 15 lb

♂ 25 lb

Beginner option:

3 rounds for time of:

10 ring rows

15 hand-release push-ups (from the knees)

20 unweighted walking lunges

Resources:

The Strict Chest-to-bar Pull-up

The Push-up

See “Hand-release Push-ups” section in “A Fresh Take on the Lowly Push-up”

The Walking Lunge

The Strict Pull-up

The Ring Row

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Featured photo:

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

Monday 240408

5 sets:

On a 2-minute clock:

400-meter run

Complete as many knees-to-elbows as possible in the remaining time.

Rest 2 minutes between sets.

Post reps to comments.

Scaling:

Today’s workout contains five sprints. The pace is meant to be pushed on each run so you can give yourself as much time as possible to perform knees-to-elbows. Scale the distance of the run to give yourself at least 20 seconds on the pull-up bar. Work hard and have fun today.

Intermediate option:

5 sets:

On a 2-minute clock:

300-meter run

Complete as many knees-to-elbows as possible in the remaining time.

Rest 2 minutes between sets.

Beginner option:

5 sets:

On a 2-minute clock:

200-meter run

Complete as many hanging knee raises as possible in the remaining time.

Rest 2 minutes between sets.

Resources:

Efficiency Tips: Knees-to-elbows/Toes-to-bar With Chris Spealler

Hanging Knee Raises

See the “Interval Training” section in “What Is Fitness?” to learn more about which energy pathway this workout trains.

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Saturday 240406

For time:

5-6-7-8-9-10-9-8-7-6-5

Overhead squats

10-12-14-16-18-20-18-16-14-12-10

Calorie row

♀ 75 lb

♂ 115 lb

Post time to comments.

Scaling:

This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Row as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell.

Intermediate option:

For time:

5-6-7-8-9-10-9-8-7-6-5

Overhead squats

10-12-14-16-18-20-18-16-14-12-10

Calorie row

♀ 55 lb

♂ 95 lb

Beginner option:

For time:

6-8-10-8-6

Overhead squats

12-16-20-16-12

Calorie row

♀ 35 lb or PVC

♂ 45 lb or PVC

Resources:

The Overhead Squat

The Row

Row Pro: Calories vs. Meters

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Featured photo:

Taken by Ruby Wolff during a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

Friday 240405

For time:

40 GHD sit-ups

4 legless rope climbs, 15 feet

800-meter run

30 GHD sit-ups

3 legless rope climbs

400-meter run

20 GHD sit-ups

2 legless rope climbs

200-meter run

Post time to comments.

Scaling:

Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect the GHD sit-ups to interfere with your rope climbs and runs. Advanced athletes should push the pace on the runs and try to go unbroken on the GHD sit-ups. Less-experienced athletes should pace the runs to set themselves up for success with the sit-ups and rope climbs.

Intermediate option:

For time:

20 GHD sit-ups (to parallel)

3 rope climbs, 15 feet

800-meter run

15 GHD sit-ups (to parallel)

2 rope climbs

400-meter run

10 GHD sit-ups (to parallel)

1 rope climbs

200-meter run

Beginner option:

For time:

20 sit-ups

10 lying to standing

400-meter run

15 sit-ups

7 lying to standing

200-meter run

10 sit-ups

5 lying to standing

100-meter run

Resources:

The Legless Rope Climb

The Rope Climb (Basket)

The Rope Climb (Wrapping)

The GHD Sit-up

The AbMat Sit-up

Run Warm-up With Chris Hinshaw

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Featured photo:

Taken by RXdPhotography at CrossFit Connect in Brighton, United Kingdom