Friday 241220

3 rounds for time of:

21 front squats

15 box jumps

9 strict handstand push-ups

♀ 105-lb barbell and 20-inch box

♂ 155-lb barbell and 24-inch box

Post time to comments.

Stimulus and Strategy:

Today’s workout is a short-to-moderate duration effort and is going to take some mental fortitude to push through the front squats. The goal is to choose a weight you can hang on to for all 21 reps. This shouldn’t be easy, but it also shouldn’t be extremely hard. It should be a grind. After the front squats, be careful on your first box jump. Plan to jump a little higher than you think you need to. For the handstand push-ups, choose an option that allows you to complete your reps in 1 minute or less.

Scaling:

Reduce the loading of the barbell and the height of the box.

Maintain the stimulus of the jump unless you have an injury or limitation, in which case you can switch to a step-up. For the handstand push-ups, consider performing dumbbell shoulder presses, or pike push-ups.

In case of injury or limitation, perform your squats to a target or perform air squats. For the box jumps, reduce the height and perform step-ups or 30 seconds on the bike. For the handstand push-ups, consider a single dumbbell shoulder press or push-ups from the knees.

Intermediate option:

3 rounds for time of:

21 front squats

15 box jumps

9 dumbbell shoulder presses

♀ 75-lb barbell, 35-lb dumbbells, and 20-inch box

♂ 115-lb barbell, 50-lb dumbbells, and 24-inch box

Beginner option:

3 rounds for time of:

15 front squats

12 box step-ups

5 dumbbell shoulder presses

♀ 35-lb barbell, 15-lb dumbbells, and 12-inch box

♂ 45-lb barbell, 20-lb dumbbells, and 20-inch box

Coaching cues:

When you are front squatting, find a spot on the wall above your natural gaze. This spot is where you want to drive your elbows throughout each of your reps.

Resources:

The Front Squat

The Box Jump

The Strict Handstand Push-Up

The Box Step-Up

The Dumbbell (Shoulder) Press

Handstand Push-Up Variations

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Wednesday 241218

Complete as many rounds and reps as possible in 12 minutes of:

30 double-unders

10 burpees-to-rings

5 ring muscle-ups

Set the rings to 6 inches above reach.

Post reps to comments.

Stimulus and Strategy:

In today’s triplet, expect to feel some movement function interference. While 5 muscle-ups may not be a big number, the accumulated fatigue from double-unders and burpees will make those 5 reps feel more challenging.

Scaling:

Reduce the reps of all three movements to complete each round in 3 minutes or less.
Spend 30 seconds on double-under attempts or perform single-unders. Reduce the height of the rings for the burpee target. Perform jumping ring muscle-ups or low-ring transitions.
In case of injury or limitation, perform 30 seconds of work on any machine for the double-unders. Perform up-downs for the burpees. For the ring muscle-ups, perform a single-arm ring row.

Intermediate option:

Complete as many rounds and reps as possible in 12 minutes of:

15 double-unders

10 burpees-to-rings

3 ring muscle-ups

Set the rings to 6 inches above reach.

Beginner option:

Complete as many rounds and reps as possible in 12 minutes of:

15 single-unders

7 burpees

3 low-ring muscle-up transitions

Coaching cues:

When performing the burpees to a ring, consider putting a mark on the floor under the rings. This mark is where you want to put your hands. Then, when you jump your feet to your hands, your feet will be directly under the rings.

Resources:

The Double-Under

The Burpee

The Kipping Muscle-Up

Low-Ring Muscle-Up Tips

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Tuesday 241217

For time:

10 snatches

40 air squats

8 snatches

40 air squat

6 snatches

40 air squats

4 snatches

40 air squats

2 snatches

♀ 125 lb

♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. Athletes should aim to complete this workout in 14 minutes or less. Expect the air squats to make the snatches more difficult than you want them to be. The loading of the snatches should be moderate to heavy. Some athletes may be able to perform a few touch-and-go reps, however, most will find success in performing quick singles.

Scaling:
Reduce the load of the barbell to complete the first 10 snatches in 2 minutes or less. Reduce the reps of the air squats to complete each set in 1:30 or less. Reduce the complexity of the snatch by performing a hang snatch. In case of injury or limitation, perform a hang snatch or single-arm dumbbell snatch in place of the snatch. For the air squats, consider squatting to a target, or performing a lunge or a box step-up.

Intermediate option:

For time:

10 snatches

40 air squats

8 snatches

40 air squats

6 snatches

40 air squats

4 snatches

40 air squats

2 snatches

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

10 snatches

15 air squats

8 snatches

15 air squats

6 snatches

15 air squats

4 snatches

15 air squats

2 snatches

♀ 35 lb

♂ 45 lb

Coaching cues:
Especially as fatigue accumulates in your lower body, focus on finishing the second and third pulls. Don’t get caught trying to “sneak” under the barbell. 

Resources:

The Snatch

The Power Snatch

The Air Squat

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Monday 241216

50-35-20 reps for time of:

Hand-release push-ups

Row calories

Post time to comments.

Stimulus and Strategy:
Today’s workout is a play on last Monday’s effort. It’s also a sprint. Both workouts are simple gymnastics movements followed by a sprint on a piece of monostructural equipment. However, last Monday was a pulling gymnastics function and today is pressing. Like last week, do not “game” the workout. Move as quickly as possible through the push-ups and the row. Choose options that allow you to finish in 12 minutes or less.

Scaling:
Reduce the reps of both the hand-release push-ups and the calories on the rower to keep the round of 50 under 3 minutes for each movement.
Perform the hand-release push-ups from the knees or perform regular push-ups with your hands on a stable 30-inch box and your feet on the floor.
In case of injury or limitation, perform a single-arm dumbbell floor press in place of the hand-release push-up. If you do not have a rower, choose any other machine or run 400/300/200 meters, respectively.

Intermediate option:

35-25-15 reps for time of:

Hand-release push-ups

Row calories

Beginner option:

20-15-10 reps for time of:

Hand-release push-ups from the knees

Row calories

Coaching cues:
In the push-up, the entire body should travel up and down together. To ensure the upper and lower body are connected, squeeze your quads, glutes, and abdominals throughout the movement.

Resources:

A Fresh Take on the Lowly Push-Up

Rowing Technique Tips

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Saturday 241214

On a 2-minute clock for 5 rounds, complete:

100-foot farmers carry

30 anchored sit-ups

Max dumbbell squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post time to comments.

Scaling:

In today’s workout, you need to push the pace in order to start working on your score. Set up a farmers carry route that is 50 feet out and 50 feet back. As soon as you get back, put your dumbbells down, put your toes under the dumbbell handles, and begin your sit-ups. The goal is to have at least 30 seconds to perform squat cleans. So, reduce the distance of the carry and reps of the sit-ups as needed. As for the loading of the dumbbells, you should be able to hang on for the entire farmers carry and perform at least 7 squat cleans before needing a quick break. If in doubt today, go lighter and do more reps.

Intermediate option:

On a 2-minute clock for 5 rounds, complete:

100-foot farmers carry

30 anchored sit-ups

Max dumbbell squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

On a 2-minute clock for 5 rounds, complete:

50-foot farmers carry

15 anchored sit-ups

Max dumbbell hang squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

Play around with your foot position on the squat cleans. Consider keeping your feet in your squat stance and touching the dumbbell on the ground in between your feet. This “sumo deadlift” to squat clean technique can speed up your reps.

Resources:

The Dumbbell Farmers Carry

The Anchored Sit-Up

The Dumbbell Hang (Squat) Clean

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Friday 241213

Jack

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box jumps

♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box

♂115-lb barbell, 53-lb kettlebell, and 24-inch box

Compare to 221029.

Post rounds and reps to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley; parents Jack and Cheryl; and siblings Abe, Mandi, Amber, and Abi.

Scaling:

For today’s Hero workout, reduce the weight on the push presses and kettlebell swings, and the height of the box so you can perform each exercise unbroken with minimal rest during transitions. Don’t let the load keep you from moving — the goal is constant movement for the duration of the workout.

Intermediate option:

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box jumps

♀ 65-lb barbell, 35-lb kettlebell, 20-inch box

♂ 95-lb presses, 53-lb kettlebell, 24-inch box

Beginner option:

Complete as many rounds as possible in 20 minutes of:

10 push presses

10 kettlebell swings

10 box step-ups

♀ 35-lb barbell, 18-lb kettlebell, 12-inch box
♂ 45-lb barbell, 26-lb kettlebell, 20-inch box

Coaching cues:

To speed up the kettlebell swings, focus on pulling the bell back into the starting position between your legs.

Resources:

The Push Press

The Kettlebell Swing

The Box Jump

The Box Step-Up

Class Demo: Jack From 221029

CrossFit Hero and Tribute Workouts

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Wednesday 241211

5 rounds for time of:

6 wall walks

30 alternating single-leg squats

Post time to comments.

Scaling:

Today’s workout is a gymnastics couplet that falls in the moderate time domain. Expect the combination of being upside down, then squatting on one leg to be a bit disorienting. Remember to breathe, get your balance, and keep moving. Reduce the volume and movement complexity for wall walks to finish all reps in 2 minutes or less. As for the single-leg squats, reduce volume and change to alternating reverse lunges if needed to keep moving at a steady pace and finish in 2 minutes or less.

Intermediate option:

5 rounds for time of:

4 wall walks

20 alternating single-leg squats

Beginner option:

5 rounds for time of:

4 inchworm + push-ups from the knees

12 alternating reverse lunges

Coaching cues:

If you struggle with balance on the single-leg squat, lean slightly toward the leg you are squatting on and remember to keep the knee tracking in line with the toes.

Resources:

The Wall Walk

The Single-Leg Squat

Inchworm + Push-Up From the Knees

Reverse Lunge

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Tuesday 241210

For time:

Run 5,000 meters

Compare to 240423.

Post time to comments.

Scaling:

If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Intermediate option:

Same as Rx’d.

Beginner option:

On a 20-minute clock:

Run for distance

Coaching cues:

To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.

Resources:

CrossFit Benchmark Workout 5K Run at Coast Range CrossFit From 230804

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Monday 241209

30-20-10 reps for time of:

Echo bike calories

Pull-ups

Post time to comments.

Scaling:

Today’s workout is a sprint. No holding back. It’s a day to push the pace on the bike and larger sets on the pull-ups. That said, know your limits. If you feel like you need to break on the pull-up bar then do so. Adjust the number of calories, the number of pull-ups, and difficulty of the pull-up to keep your overall time to 10 minutes or less.

Intermediate option:

20-15-10 reps for time of:

Echo bike calories

Pull-ups

Beginner option:.

15-10-5 reps for time of:

Echo bike calories

Ring rows

Coaching cues:

For those performing kipping pull-ups, focus on keeping your feet slightly in front of your body as you push away from the pull-up bar to maintain balance.

Resources:

Rogue Echo Bike

The Kipping Pull-Up

The Butterfly Pull-Up

The Ring Row

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Saturday 241207

For time:

150 burpees

150 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

♀ 14-lb medicine ball to 9 feet

♂ 20-lb medicine ball to 10 feet

Post time to comments.

Scaling:
Today’s workout is a “choose your own adventure.” Break up the reps and switch exercises in any fashion you choose. Expect the burpees to conflict with the wall-ball shots with regard to the pressing of the burpee and the throwing of the med ball. Because of this, you may consider smaller sets of each movement with more switching back and forth. Choose a loading for the wall-ball shots that allows you to complete at least 10 unbroken reps every time you pick it up. As for the burpees, breaking up 150 reps into smaller sets looks less daunting. Find a rep scheme that works for you.

Intermediate option:

For time:

120 burpees

120 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

♀ 10-lb medicine ball to 9 feet

♂ 14-lb medicine ball to 10 feet

Beginner option:

For time:

60 burpees

60 wall-ball shots

Partition the reps as needed to complete the work as quickly as possible.

♀ 6-lb medicine ball to 9 feet

♂ 10-lb medicine ball to 10 feet

Coaching cues:

Don’t waste time getting to the floor on your burpees. Gracefully “fall” to the floor. This technique saves your arms from excessive fatigue and speeds up your burpee cycle time.

Resources:

The Burpee

The Wall-Ball Shot

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