Tuesday 240521

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

30 knees-to-elbows

800/1,000-meter row

Post total rounds and reps to comments.

Scaling:

Today’s workout is a grind — consistency and pacing will be rewarded. Aim for at least 2+ rounds. Maintain a pace on the rower that allows you to get right to work on the knees-to-elbows — a blistering pace doesn’t do you any good if you are resting for a minute between movements. You should be able to perform at least 5-10 unbroken knees-to-elbows throughout the workout if you are completing the prescribed reps. If you can perform the prescribed range of motion but lack the volume tolerance, reduce the reps in each round to a number you can complete in 4 minutes or less rather than shortening the range of motion.

Intermediate option:

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

30 knees-to-armpits

800/1,000-meter row

Beginner option:

Complete as many rounds and reps as possible in 15 minutes of:

20 hanging knee raises

600/750-meter row

Resources:

Rowing

The Strict Knees-to-elbows

Coaching Tips | Knees-to-elbows Progression

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Semifinals Are Back!

Read: "How To Watch the 2024 CrossFit Semifinals"

Featured photo:

Taken by Anders Malm at the Europe Semifinal by French Throwdown.

Monday 240520

IGNITE Workout

With an 18-minute running clock, complete:

21-15-9 reps of:

Thrusters

Lateral burpees over the bar

Sit-ups

♀65 lb

♂95 lb

In the remaining time, establish a max weight of the complex:

1 power clean + 1 hang squat clean

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Post time of the triplet and max load to comments.

Compare to 230510.

Scaling:

The metabolic-conditioning portion of the workout is a sprint. Reduce the weight on the thrusters to perform at least 7-10 reps every time you pick up the barbell. If you can go unbroken through the entire set, do so. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the complex. Only add weight if you’re able to maintain proper mechanics.

Intermediate option:

Same as Rx’d

Beginner option:

With an 18-minute running clock, complete:

21-15-9

Thrusters

Lateral burpees over the bar

Sit-ups

♀ 35 lb

♂ 45 lb

In the remaining time, practice the complex:

1 power clean + 1 hang squat clean

Resources:

Learn More About Ignite

The Thruster

The Burpee

The AbMat Sit-up

The Power Clean

The Hang Squat Clean

Find a gym near you:

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Featured photo:

Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.

Saturday 240518

On a 6-minute clock, complete:

800-meter run

Max-reps GHD hip extensions in the remaining time

Post reps to comments.

Scaling:

Today’s workout is a sprint. The goal is to complete the run in 2:30-4:30. Expect your posterior chain to be lit up. Time is running out, so keep breaks brief — no more than a few breaths before getting back to work. Hold yourself accountable to range-of-motion standards on the GHD. Scaling is encouraged, but if you’re hitting this as prescribed, watch the video resource carefully to be sure your movement is sound.

Intermediate option:

On a 6-minute clock, complete:

600-meter run

Max-reps GHD hip extensions in the remaining time.

Beginner option:

On a 6-minute clock, complete:

400-meter run

Accumulate max time in a GHD Superman hold in the remaining time.

Resources:

The GHD Hip Extension

From the Archives: Running Technique

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Friday 240517

Every minute on the minute for as long as possible:

3 burpees

7 chest-to-bar pull-ups

11 wall-ball shots

♀ 14-lb ball to a 9-foot target

♂ 20-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

Post final minute completed successfully to comments.

Scaling:

Today is a mental grind. How deep are you willing to go into the pain cave? Can you keep moving even though your mind is telling you to quit? This workout will help you answer these questions. The goal is to finish all 21 reps in 40-59 seconds and hang on for as many rounds as possible. If you are unable to perform the required repetitions within the minute, your workout is over.  If you can make it through 15 sets, congratulations, and do not go any further. Hitting this workout as prescribed is tempting, but consider scaling the movements to finish at least 7 sets. Stay mentally strong and good luck.

Intermediate option:

Every minute on the minute for as long as possible:

3 burpees

5 chin-over-bar pull-ups

11 wall-ball shots

♀ 10-lb ball to a 9-foot target

♂ 14-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

Beginner option:

Every minute on the minute for as long as possible:

3 burpees

5 ring rows

7 wall-ball shots

♀ 6-lb ball to a 9-foot target

♂ 10-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 10-minute mark.

Resources:

The Burpee

The Chest-to-bar Pull-up

The Wall-Ball Shot

The Kipping Pull-up

The Ring Row

Find a gym near you:

View the CrossFit map

Semifinals Are Back!

The live CrossFit Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Semifinals"

Featured photo:

Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

Wednesday 240515

CrossFit Total

For load:

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Post loads to comments.

Compare to 220810.

Scaling:

Today is an opportunity to go heavy relative to your capacity. The loads today should require all of your attention and focus. The load is not heavy if you can carry on a conversation mid-lift. Advanced and intermediate athletes may attempt max-effort lifts for each movement and shoot for a personal record if the “iron” is hot. Newer athletes should treat today as an opportunity to practice technique and get comfortable with heavy lifts.

Intermediate option:

Same as Rx’d

Beginner option:

For load:

Back squat 3-3-1-1 reps

Shoulder press 3-3-1-1 reps

Deadlift 3-3-1-1 reps

Resources:

The Back Squat

The Shoulder Press

The Deadlift

Find a gym near you:

View the CrossFit map

Semifinals Are Back!

The live CrossFit Games Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Games Semifinals"

Featured photo:

2022 CrossFit Games Mock Affiliate

Tuesday 240514

10 sets, each for time:

50-meter swim

Rest 1 minute between sets.

Post your fastest and slowest time to comments.

Scaling:

Today we are performing 10 sprint-style efforts. Each set should take no more than 1 minute to complete. If you do not have access to a pool or open water, use the substitutions listed below. Intermediate athletes can do this workout as prescribed. Beginner athletes should reduce the distance of each effort.

Modifications: 150/200-meter ski erg, 150/200-meter row, 300/400-meter C2 bike.

Intermediate option:

Same as Rx’d

Beginner option:

10 sets, each for time:

25-meter swim

Rest 1 minute between sets.

Resources:

Swimming Tips for CrossFit Athletes Part 1 With Chris Michelmore

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View the CrossFit map

Featured photo:

Taken by FLSportsGuy Photography at the 2023 WheelWOD Games.

Monday 240513

Freestanding handstand push-up practice

Spend 15-20 minutes practicing the following progression:


Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple freestanding handstand push-ups


Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:

35 double-unders

5 freestanding handstand push-ups

Post rounds and reps to comments.

Scaling:

The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.

Setup and execution:

*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.

Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.

Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.

Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.

Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.

Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.

Modifications:

Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.

Intermediate option:

Spend 15-20 minutes practicing the following progression:


Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple handstand push-ups


Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:

35 double-unders

5 handstand push-ups

*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.

Beginner option:

Spend 15-20 minutes practicing the following progression:


Inchworm
Pike headstand
Pike handstand hold
Pike push-up negative
Multiple pike push-ups


Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:

35 single-unders

5 pike push-ups

*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.

Resources:

The Freestanding Handstand Push-up

The Handstand

The Kipping Handstand Push-up

Handstand Push-up Variations

The Double-under

Find a gym near you:

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Featured photo:

Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.

Saturday 240511

Guest Programmer – Rob Lawson

April 30-May 12, 2024

Complete as many rounds and reps as possible in 9 minutes of:

5 power cleans

3 shoulder-to-overheads

1 rope climb

♀ 125 lb, 15 feet

♂ 185 lb, 15 feet

Post total rounds and reps to comments.

Scaling:

In today’s workout, we have hinging, pushing, pulling, and a moderately weighted barbell.

The load, rep range, and time domain for this AMRAP should encourage people to complete quick singles on the power cleans (bonus: singles save your grip for the rope climbs). If you can, hold on to the last power clean and go right into the shoulder-to-overheads before moving on to the rope. Use a load that allows you to perform push jerks and cycle reps.

The best athletes can aim to consistently hit sub-1 minute rounds, with a goal of 10+ total rounds. For the majority, set a goal of 6 rounds, and ensure load and scaling options allow you to achieve this volume.

Enjoy!

Intermediate option:

Complete as many rounds and reps as possible in 9 minutes of:

5 power cleans

3 shoulder-to-overheads

1 rope climb

♀ 95 lb, 15 feet

♂ 135 lb, 15 feet

Beginner option:

Complete as many rounds and reps as possible in 9 minutes of:

5 power cleans

3 shoulder-to-overheads

3 lying to standing on the rope

♀ 35 lb

♂ 45 lb

Resources:

A New Way To Rope Climb

The Power Clean

The Push Jerk

The Rope Climb (Basket)

The Rope Climb (Wrapping)

Learn More About Guest Programming

Find a gym near you:

View the CrossFit map

Friday 240510

Guest Programmer – Rob Lawson

April 30-May 12, 2024

5 sets for max reps:

On a 3-minute clock, complete:

400/500-meter row

8 burpees over rower

In the remaining time, perform:

Max-reps alternating dumbbell snatches

Rest 3 minutes between sets.

♀ 35 lb

♂ 50 lb

Post total reps to comments.

Scaling:

This interval workout is about pushing hard for 3 minutes, then maximizing your recovery to maintain your output across all sets. The goal is to finish the row around 2 minutes, with some pushing closer to 1:45 or under. Once the 8 burpees are complete, you should have 45 seconds to 1 minute to accumulate dumbbell snatches.

There are a couple of goals for this workout:


Find the maximum pace on the rower that allows you to get off and get straight to work on the burpees.
Practice fast transitions between movements.
Build capacity toward bigger sets of alternating dumbbell snatches.
Focus on recovery each round. With the 1:1 work-to-rest ratio, aim to maintain your output across all the rounds.


With the forced rest, push hard today and dare to hold on to the dumbbell until you hear the clock!

Intermediate option:

5 sets for max reps:

On a 3-minute clock, complete:

350/400-meter row

8 burpees over rower

In the remaining time, perform:

Max-reps alternating dumbbell snatches

Rest 3 minutes between sets.

♀ 20 lb

♂ 35 lb

Beginner option:

4 sets for max reps:

On a 3-minute clock, complete:

200/250-meter row

8 burpees

In the remaining time, perform:

Max-reps alternating dumbbell snatches

Rest 3 minutes between sets.

♀ 10 lb

♂ 15 lb

Resources:

Rowing

The Burpee

The Dumbbell Power Snatch

Learn More About Guest Programming

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Charlotte Foerschler at Drop Box CrossFit in Virginia Beach, Virginia.

Wednesday 240508

Guest Programmer – Rob Lawson

April 30-May 12, 2024

For time:

50 dumbbell push presses

50 box jumps

50 dumbbell front squats

50 GHD sit-ups

50 dumbbell thrusters

♀ 35-lb dumbbells, 20-inch box

♂ 50-lb dumbbells, 24-inch box

Post time to comments.

Scaling:

In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them again — all paired with a test of leg and core stamina in the box jumps and GHD sit-ups.

This dumbbell chipper starts fast and gets a bit sticky in the front squats. In order to finish in sub-15 minutes, you will need to keep moving on the thrusters, stringing together big sets.

The accumulation of work becomes evident when you start your first couple of thrusters. Dig in and go big for the finish!

The goal is to be done around the 20-minute mark.

Intermediate option:

For time:

35 dumbbell push presses

35 box jumps

35 dumbbell front squats

35 GHD sit-ups to parallel

35 dumbbell thrusters

♀ 20-lb dumbbells, 20-inch box

♂ 35-lb dumbbells, 24-inch box

Beginner option:

For time:

25 dumbbell push presses

25 box step-ups

25 dumbbell front squats

25 hollow rocks

25 dumbbell thrusters

♀ 10-lb dumbbells, 12-inch box

♂ 15-lb dumbbells, 20-inch box

Resources:

The Dumbbell Push Press

The Dumbbell Front Squat

The Dumbbell Thruster

The Box Jump

The GHD Sit-up

Learn More About Guest Programming

Find a gym near you:

View the CrossFit map

Featured photo:

Taken at Camelback CrossFit in Scottsdale, Arizona.

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