Saturday 240210

For time:

40 kettlebell swings

40 knees-to-elbows

800-meter run

30 kettlebell swings

30 knees-to-elbows

800-meter run

20 kettlebell swings

20 knees-to-elbows

800-meter run

10 kettlebell swings

10 knees-to-elbows

♀ 35 lb

♂ 53 lb

Post time to comments.

Scaling:

Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.

Intermediate option:

For time:

40 kettlebell swings

40 knees-to-armpits

800-meter run

30 kettlebell swings

30 knees-to-armpits

800-meter run

20 kettlebell swings

20 knees-to-armpits

800-meter run

10 kettlebell swings

10 knees-to-armpits

♀ 26 lb

♂ 35 lb

Beginner option:

For time:

30 kettlebell swings

30 hanging knee raises

600-meter run

20 kettlebell swings

20 hanging knee raises

600-meter run

10 kettlebell swings

10 hanging knee raises

♀ 18 lb

♂ 26 lb

Resources:

The Kettlebell Swing

The Strict Knees-to-Elbows

Knees-to-Elbows Tip

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Featured photo:

Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.

Friday 240209

For time:

15-12-9 reps of:

Back squats

30-24-18 reps of:

Ring dips

♀ 155 lb

♂ 225 lb

Post time to comments.

Scaling:

Today’s couplet incorporates a heavy barbell and a gymnastics movement. If you have a rack, use it. If not, use a load that allows you to take the barbell from the ground and safely transition it to the back rack or change the movement to a front squat. The load of the barbell should be moderately heavy, however, once the barbell is on your back, you should be able to grind through each set unbroken. As long as you can maintain consistent sets of 5 ring dips, perform the prescribed number of reps.

Intermediate option:

For time:

15-12-9 reps of:

Back squats

15-12-9 reps of:

Ring dips

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

15-12-9 reps of:

Back squats

15-12-9

Jumping ring dips

♀ 55 lb

♂ 75 lb

Resources:

The Back Squat

The Ring Dip

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Featured photo:

Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.

Wednesday 240207

For reps:

3 minutes of freestanding shoulder taps in a handstand

3 minutes of legless rope climbs (15 feet)

2 minutes of freestanding shoulder taps in a handstand

2 minutes of legless rope climbs

1 minute of freestanding shoulder taps in a handstand

1 minute of legless rope climbs

Post reps to comments.

Scaling:

Time to get gymnasty. The goal of the freestanding shoulder taps is to reach a point of balance in a handstand and begin the shoulder taps. A rep is counted every time a hand touches a shoulder. Challenge yourself to reach balance before beginning the shoulder taps rather than wildly throwing your feet in the air and frantically looking for a shoulder to tap. If you struggle to find a point of balance freestanding, you are better off practicing against the wall. Performing shoulder taps with your stomach facing the wall will be easier than performing shoulder taps with your back to the wall. Scale the difficulty of the rope climbs to allow yourself at least 1 rep every 20-30 seconds.

Intermediate option:

For reps:

3 minutes of shoulder taps in a handstand against the wall

3 minutes of rope climbs (15 feet)

2 minutes of shoulder taps in a handstand against the wall

2 minutes of rope climbs

1 minute of shoulder taps in a handstand against the wall

1 minute of rope climbs

Beginner option:

For reps:

3 minutes of shoulder taps in a pike position on the floor

3 minutes of pull-to-stands

2 minutes of shoulder taps in a pike position on the floor

2 minutes of pull-to-stands

1 minute of shoulder taps in a pike position on the floor

1 minute of pull-to-stands

Resources:

The Freestanding Handstand

The Legless Rope Climb

The Rope Climb (Wrapping)

The Rope Climb (Basket)

Master the Movement: Handstands

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Featured photo:

Taken by Johany Jutras at Wodapalooza in Miami, Florida.

Tuesday 240206

Christine

3 rounds for time of:

500-meter row

12 bodyweight deadlifts

21 box jumps

♀ 20 in

♂ 20 in

Post time to comments.

Compare to 221117.

Scaling:

Today’s workout is a classic CrossFit benchmark. For an advanced athlete, each round is a sprint. Put your foot on the gas pedal and hold on. The load of the barbell is light enough that you should push to maintain unbroken sets for all 3 rounds. Remember to stand up completely on top of the box in the box jumps. Newer athletes should reduce the deadlift load to a weight that can be completed in 2 sets or less while maintaining good technique.

Intermediate option:

3 rounds for time of:

500-meter row

12 deadlifts

21 box jumps

♀ 20 in, 105 lb

♂ 20 in, 155 lb

Beginner option:

3 rounds for time of:

400-meter row

9 deadlifts

15 box jumps

♀ 12 in, 55 lb

♂ 12 in, 75 lb

Resources:

Rowing

The Deadlift

The Box Jump

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Featured photo:

Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.

Monday 240205

For load:

1-1-1-1-1

Clean and jerk

Post heaviest load to comments.

Compare to 230427.

Scaling:

Look back to your last 1-rep-max clean and jerk. Experienced athletes should pick loads that allow them to attempt a new PR in the later sets. Newer athletes should increase the repetitions of the clean and jerk and focus on practicing consistent mechanics for each rep at submaximal loads.

Intermediate option:

Same as Rx’d

Beginner option:

For load:

5-5-5-5-5

Clean and jerk

Resources:

The Clean and Jerk

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Featured photo:

Taken by Johany Jutras at CrossFit Soul in Miami, Florida.

Saturday 240203

For time:

Ruck 3 miles

or

Run 4 miles

♀ 30 lb

♂ 45 lb

Post time to comments.

Compare to 230821.

Scaling:

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 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly 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 1.5 miles

or

Run 2 miles

♀ 10 lb

♂ 15 lb

Resources:

CAP: Running Pulling in Place Drill

CAP: Running Falling Forward Drill

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Featured photo:

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

Friday 240202

Erin

5 rounds for time of:

15 dumbbell split cleans

21 pull-ups

♀ 25-lb dumbbells

♂ 40-lb dumbbells

Post time to comments.

Compare to 180719.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Scaling:

Today’s workout is a Hero. Compared to other Hero WODs, this is quick and should not be drawn out into a long slog. To keep moving, reduce the weight and reps on the split cleans. Modify the pull-ups so each round can be completed in 3 or 4 sets.

Intermediate option:

5 rounds for time of:

12 dumbbell split cleans

15 pull-ups

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

4 rounds for time of:

10 dumbbell split cleans

12 ring rows

♀ 15-lb dumbbells

♂ 20-lb dumbbells

Resources:

The Kipping Pull-Up

The Butterfly Pull-Up

The Ring Row

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Wednesday 240131

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

40 double-unders

10 hang power snatches

♀ 65 lb

♂ 95 lb

Post rounds and reps to comments.

Scaling:

Today’s workout is a fast couplet. Expect your grip to be taxed on both movements. Double-unders should not take more than 45 seconds each round. Intermediate athletes should choose a number of double-unders they can consistently achieve within 30 seconds. If necessary, reduce the reps or perform attempts for a given amount of time each round. The load of the barbell should be light. Over the course of the workout, the load may even be annoying because you want to put it down, but there is no reason to do so. Push for unbroken rounds and manage your transition times.

Intermediate option:

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

15 double-unders

10 hang power snatches

♀ 55 lb

♂ 75 lb

Beginner option:

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

40 single-unders

10 hang power snatches

♀ 35 lb

♂ 45 lb

Resources:

The Double-Under

The Hang Power Snatch

The Single-Under

From Single-Unders to Double-Unders

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Featured photo:

 Taken by Johany Jutras at CrossFit Soul in Miami, Florida.

Tuesday 240130

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Alternating front-rack walking lunges

20-18-16-14-12-10-8-6-4-2 reps of:

GHD sit-ups

♀ 125 lb

♂ 185 lb

Post time to comments.

Scaling:

Today’s workout is a midline assault. The load of the front-rack walking lunges should be heavy but not unbearable — it may be a grind, but aim to perform all sets unbroken. If you are not consistently on the GHD on a weekly basis, scale the range of motion and/or reps to the Intermediate rep scheme or fewer. If you are completing this workout as prescribed, each set of GHD sit-ups should be unbroken. Because both movements should be unbroken, your transition time can make or break your overall time.

Intermediate option:

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Alternating front-rack walking lunges

10-9-8-7-6-5-4-3-2-1 reps of:

GHD sit-ups to parallel

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Alternating front-rack walking lunges

10-9-8-7-6-5-4-3-2-1 reps of:

AbMat sit-ups

♀ 35 lb

♂ 45 lb

Resources:

Alternating Front-Rack Walking Lunges

The GHD Sit-Up

The AbMat Sit-Up

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Monday 240129

As many reps as possible in 4 minutes of:

3 wall-facing strict handstand push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

6 strict handstand push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

9 kipping handstand push-ups

5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Post reps to comments.

Scaling:

Today’s workout is a mix of high-skill gymnastics and grunt work. You have to pay the toll of the shuttle runs in order to play with the handstand push-ups. Scale the number of shuttle runs to finish in 1 minute or less. The most challenging variation of the handstand push-up is up first. Challenge yourself, but not so much that you spend a lot of time resting. There is more benefit in scaling the handstand push-up and continuously moving than in trying to do too much and twiddling your thumbs.

Intermediate option:

As many reps as possible in 6 minutes of:

3 strict handstand push-ups

5 shuttle runs

As many reps as possible in 6 minutes of:

6 kipping handstand push-ups

5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Beginner option:

As many reps as possible in 12 minutes of:

3 dumbbell shoulder presses

10 shuttle runs

6 dumbbell shoulder presses

10 shuttle runs

*Etc.

*Continue adding 3 reps to the dumbbell shoulder presses until time expires.

1 shuttle run = 25 feet down and 25 feet back

♀ 15 lb

♂ 20 lb

Resources:

The Wall-Facing Handstand Push-Up

The Strict Handstand Push-Up

The Kipping Handstand Push-Up

The Dumbbell Press

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.