Wednesday 251029

On a 2-minute clock:

20 hang power snatches

Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:

15 hang power snatches

Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:

10 hang power snatches

Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:

5 hang power snatches

Max bar-facing burpees

♀ 75 lb

♂ 115 lb

Your score is the total number of bar-facing burpees accumulated.

Post total reps to comments.

Stimulus and Strategy:

Today’s workout challenges you with cycling a light-to-moderate barbell, coupled with a gut check to finish each interval. The loading for the snatch should allow you to cycle at least sets of 5 reps, if not more, especially with the allotted rest between intervals. Remember that in each interval, the snatches decrease in reps. The goal is to finish the snatches as quickly as possible to give yourself maximal time on the burpees. Try to do one more burpee than you want to.

Scaling:

Reduce the loading of the barbell. Reduce the repetitions.

To reduce the complexity of the hang power snatches, perform hang muscle snatches or consider using a dumbbell to perform alternating hang dumbbell snatches. For the bar-facing burpees, perform regular burpees, not over a bar.

In case of injury or limitation, for the hang power snatches, perform kettlebell swings or hang power cleans if there is an overhead limitation. For the bar-facing burpees, consider up-downs.

Intermediate option:

On a 2-minute clock:

20 hang power snatches

Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:

15 hang power snatches

Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:

10 hang power snatches

Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:

5 hang power snatches

Max bar-facing burpees

♀ 55 lb

♂ 75 lb

Your score is the total number of bar-facing burpees accumulated.

Beginner option:

On a 2-minute clock:

20 hang power snatches

Max burpees

Rest 2 minutes

On a 2-minute clock:

15 hang power snatches

Max burpees

Rest 2 minutes

On a 2-minute clock:

10 hang power snatches

Max burpees

♀ 35 lb

♂ 45 lb

Your score is the total number of burpees accumulated.

Note: The Beginner version only has 3 rounds.

Coaching cues:

On the hang power snatches, think about the arms as straps attached to the barbell. The arms stay long as you jump, then pull and punch the barbell to the sky.

Resources:

The Hang Power Snatch

Bar-Facing Burpee

The Burpee

Find a gym near you:

View the CrossFit map

Tuesday 251028

For max reps:

Tabata calorie row

Tabata AbMat sit-ups

Tabata box jumps

Tabata calorie row

♀ 20-inch box

♂ 24-inch box

The Tabata interval is 20 seconds of work, followed by 10 seconds of rest for 8 intervals.

Post total reps to comments.

Stimulus and Strategy:

Today’s workout follows a classic Tabata structure. Move through all 8 intervals of a single movement before moving on to the next. Keep in mind, there is no additional rest between movements. Whether moving methodically or quickly, your goal is to keep working during the 20 seconds of work. Expect the sit-ups to tighten your hip flexors, so lift those legs a little higher than you want to on your first few box jumps. For the rows, push the pace and leave nothing on the floor.

Scaling:

Reduce the intervals for each movement. Instead of performing 8 intervals for each movement, consider 5 or 6.

To reduce the complexity of the AbMat sit-up, perform a foot-anchored sit-up. For the box jumps, reduce the height of the box as low as necessary to maintain the jumping stimulus.

In case of injury or limitation, perform your calories on any machine available. For the AbMat sit-ups, perform seated leg raises or single-leg raises. For the box jumps, consider box step-ups.

Intermediate option:

Same as Rx’d.

Beginner option:

For max reps:

Scaled Tabata calorie row

Scaled Tabata AbMat sit-ups

Scaled Tabata box step-ups

Scaled Tabata calorie row

♀ 12-inch box

♂ 20-inch box

The scaled Tabata interval is 20 seconds of work followed by 10 seconds of rest for 5 intervals.

Coaching cues:

On your box jumps, just like a squat, push your knees out as you prepare to jump onto the box.

Resources:

Rowing Technique Tips

The AbMat Sit-Up

The Box Jump

The Box Step-Up

Find a gym near you:

View the CrossFit map

Monday 251027

3 rounds for time of:

21 chest-to-bar pull-ups

15 strict handstand push-ups

9 deadlifts

♀ 185 lb

♂ 275 lb

Post times to comments.

Stimulus and Strategy:

Today’s workout is a triplet with some higher-skill gymnastics movements paired with a heavy barbell. With the gymnastics movements, choose options that allow you to complete each in 2 minutes or less. For the deadlifts, keep the weight to something you can complete in 1 minute or faster. All in, your goal is to finish this workout in 10 minutes or less. Manage your reps on the gymnastics movements and don’t push to failure; rather, opt for smaller sets with quicker breaks. If you can maintain larger chunks of reps, do it, but limit the longer rest periods.

Scaling:

Reduce the load of the deadlifts. Reduce the reps of the gymnastics movements.

To reduce the complexity of chest-to-bar pull-ups, perform chin-over-bar pull-ups. For the strict handstand push-ups, perform pike push-ups with your feet on a box or on the floor.

In case of injury or limitation, for the chest-to-bar pull-ups, consider jumping pull-ups or ring rows. For the strict handstand push-ups, perform standing dumbbell shoulder presses. For the deadlifts, perform sumo deadlifts or good mornings.

Intermediate option:

3 rounds for time of:

15 pull-ups

12 pike push-ups with feet on a box

9 deadlifts

♀ 155 lb

♂ 225 lb

Beginner option:

3 rounds for time of:

15 ring rows

12 dumbbell shoulder presses

9 deadlifts

♀ 55-lb barbell and 15-lb dumbbells

♂ 75-lb barbell and 20-lb dumbbells

Coaching cues:

When lifting the heavier barbell today, focus on the descent of the deadlift. Set your back, pull the barbell in tight to the body, and press the hips back as the barbell lowers down the body.

Resources:

The Kipping Chest-to-Bar Pull-Up

The Strict Handstand Push-Up

The Deadlift

The Kipping Pull-Up

Box Pike Push-Up

The Ring Row

The Dumbbell Shoulder Press

Find a gym near you:

View the CrossFit map

Saturday 251025

3 rounds for time of:

800-meter run

30 dumbbell hang squat cleans

200-meter dumbbell front-rack carry

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:

Today’s workout is a bit of a grind, challenging your stamina, endurance, midline, and mental fortitude. Use a weight for the dumbbell hang squat cleans that allows you to complete your reps in 3 sets or less. If you can hang on for bigger chunks, do it. The dumbbell front-rack carry is meant to be mentally and physically tough. For the carry, don’t rest the dumbbells vertically on the shoulders. Instead, try to maintain a true dumbbell front-rack position with one head of the dumbbell resting on the shoulder, the hand on the handle, and the elbows up. Embrace your time spent with these dumbbells and have fun.

Scaling:

Reduce the weight of the dumbbells. Reduce the distance of the run and front-rack carry.

To reduce the complexity of the hang squat cleans, perform hang medicine-ball cleans, or reduce the reps and perform hang power cleans plus a front squat. For the front-rack carry, use a single dumbbell.

In case of injury or limitation, for the hang squat cleans, consider dumbbell or kettlebell goblet squats or air squats. For the front-rack carry, consider a farmers carry. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:

3 rounds for time of:

800-meter run

20 dumbbell hang squat cleans

200-meter dumbbell front-rack carry

♀ 15-lb dumbbells

♂ 25-lb dumbbells

Beginner option:

3 rounds for time of:

400-meter run

15 dumbbell hang squat cleans

100-meter dumbbell front-rack carry

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

In the dumbbell hang squat clean, focus on jumping and shrugging with straight arms before pulling the dumbbells to the shoulders and your body into the bottom of the squat.

Resources:

Running Drills | High Knees and Butt Kickers

The Dumbbell Hang Squat Clean

Double-Dumbbell Front-Rack Carry

Find a gym near you:

View the CrossFit map

Friday 251024

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

12/15-calorie row

10 push jerks

♀ 95-lb barbell

♂ 135-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:

Today’s workout is meant to be a pushing and pulling sprint, back and forth between the two movements. The calories on the rower are meant to be completed in a minute or less and the push jerks should be completed in unbroken sets for most of your rounds. This means the loading of the barbell should be light to moderate. The duration of this workout isn’t very long, so push the pace from the start and hold on.

Scaling:

Reduce the loading of the barbell. Reduce the calories on the rower.

To reduce the complexity of the push jerks, perform push presses.

In case of injury or limitation, for the push jerks, perform dumbbell push jerks (rack-position limitation), shoulder presses, or even push-ups to eliminate the loading. For the calories, use any machine available.

Intermediate option:

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

9/12-calorie row

10 push jerks

♀ 65-lb barbell

♂ 95-lb barbell

Beginner option:

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

6/9-calorie row

10 push jerks

♀ 35-lb barbell

♂ 45-lb barbell

Coaching cues:

In the push jerk, you aren’t pushing the barbell up away from your body. Instead, you are pushing your body underneath the barbell.

Resources:

Rowing

Rowing | Body Position Tips

The Push Jerk

Find a gym near you:

View the CrossFit map

Wednesday 251022

5 rounds for time of:

20 box step-ups

1 rope climb to 15 feet

10 alternating strict single-leg toes-to-bars

1 rope climb to 15 feet

♀ 20-inch box

♂ 20-inch box

Post times to comments.

Stimulus and Strategy:

Today’s workout slows down the intensity and puts your attention on some gymnastics skills. However, if you can move quickly and maintain good technique, continue to “dance” that line for as long as possible in this effort. A single round in this workout should take no longer than 4 minutes. If necessary, consider some of the scaling options below.

Scaling:

Reduce the total number of rounds. Reduce the height of the box.

To reduce the complexity of the rope climb, reduce the height of the climb. For the single-leg strict toes-to-bars, reduce the range of motion by bringing your foot up to a manageable height. You may even consider a slight kipping swing for momentum.

In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the single-leg strict toes-to-bars, perform seated single-leg raises.

Intermediate option:

5 rounds for time:

20 box step-ups

1 rope climb to 12 feet

10 alternating strict single-leg toes-to-chest height

1 rope climb to 12 feet

♀ 20-inch box

♂ 20-inch box

Beginner option:

3 rounds for time:

20 box step-ups

2 pull-to-stands

10 alternating seated single-leg raises

2 pull-to-stands

♀ 12-inch box

♂ 20-inch box

Coaching cues:

In the strict single-leg toes-to-bar, control the descent of your legs and finish each rep with the feet slightly in front of the body. The combination of these two techniques will minimize the amount of uncontrolled swinging.

Resources:

The Box Step-Up

The Rope Climb (Wrapping)

The Rope Climb (Basket)

Rope Climb - J-Hook

Strict Single-Leg Strict Toes-to-Bar

Pull-to-Stand | Rope Climb Scaling

Find a gym near you:

View the CrossFit map

Tuesday 251021

21-18-15-12-9-6-3 reps for time of:

Bench presses

Calories on the Echo bike

♀ 125-lb barbell

♂ 185-lb barbell

Compare to 250513.

Post times to comments.

Stimulus and Strategy:

Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace so you can maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.

Scaling:

Reduce the loading and volume of the barbell. Reduce the calories on the bike.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:

21-18-15-12-9-6-3 reps for time of:

Bench presses

Calories on the Echo bike

♀ 95-lb barbell

♂ 135-lb barbell

Beginner option:

15-12-9-6-3 reps for time of:

Dumbbell bench presses

Calories on the Echo bike

♀ 15-lb dumbbells

♂ 20-lb dumbbells

Coaching cues:

To set your upper back into position for the bench press, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing away from you.

Resources:

The Bench Press

Rogue Echo Bike

Dumbbell Bench Press

Find a gym near you:

View the CrossFit map

Monday 251020

Back squat 3-3-3-3-3-3-3 reps

Compare to similar 240402.

Post loads to comments.

Stimulus and Strategy:

Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Another thought is to warm up to a heavy set of 3, then try to hold that load across all 7 sets. This is called a straight set and is geared more toward the advanced athlete. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:

Reduce the loading of the barbell to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform an unloaded air squat.

Intermediate option:

Same as Rx’d.

Beginner option:

Back squat 5-5-5-5-5 reps

Coaching cues:

As you stand up out of the bottom of the squat, focus on the shoulders and hips rising together while driving through your heels to stand.

Resources:

The Back Squat

Find a gym near you:

View the CrossFit map

Saturday 251018

3 rounds for time of:

30 alternating dumbbell snatches

30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.

♀ 35 lb

♂ 50 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can hang on and go unbroken through any of your sets, do it. For the burpee pull-ups, be smooth and methodical through your reps. Remember to breathe and pay attention to finishing the burpee directly underneath the pull-up bar, as this will increase efficiency and cycle times.

Scaling:

Reduce the load of the dumbbell. Reduce the reps of both movements.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. For the burpee pull-ups, perform up-downs instead of burpees and lower the pull-up bar to allow you to use your legs more.

In case of injury or limitation, for the burpee pull-ups, perform up-downs in place of the burpees and ring rows for the pull-ups. For the dumbbell snatches, consider dumbbell cleans if there is an overhead limitation.

Intermediate option:

3 rounds for time of:

30 alternating dumbbell snatches

20 burpee pull-ups

Set the pull-up bar at your fingertips when your arms are extended overhead.

♀ 20 lb

♂ 35 lb

Beginner option:

3 rounds for time of:

15 alternating dumbbell snatches

15 burpee jumping pull-ups

Set the pull-up bar at the middle of your forearms when your arms are extended overhead.

♀ 10 lb

♂ 15 lb

Coaching cues:

In your burpees, pick a spot on the ground to put your chest. This spot should allow you to jump your feet or step your feet up directly underneath the pull-up bar.

Resources:

The Dumbbell Power Snatch

Burpee Pull-Up

Burpee Pull-Up Tips

Find a gym near you:

View the CrossFit map

Friday 251017

For time:

Ruck 3 miles

or

Run 4 miles

♀ 30 lb

♂ 45 lb

Compare to 240203.

Post time to comments.

Stimulus and Strategy:

Today’s workout is a longer-duration grind. Fill up a backpack and get outside. 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.

Scaling:

Reduce the loading of the ruck. Reduce the distance.

To reduce the complexity of the ruck, walk or jog without any weight.

In case of injury or limitation, perform 15,000 meters on an Echo bike, or 7,000 meters on a rower or ski erg.

Intermediate option:

Same as Rx’d.

Beginner option:

For time:

Ruck 1.5 miles

or

Run 2 miles

♀ 10 lb

♂ 15 lb

Coaching cues:

When rucking, ensure whatever you are carrying is close to your body. The looser and farther away from the body the load is, the more you can be pulled out of position, and more strain is put on the body.

Resources:

Running | Pulling in Place Drill

Running | Falling Forward Drill

Find a gym near you:

View the CrossFit map