Friday 240816

Complete 1 complex every 3 minutes for a total of 7 sets for max load:

1 power clean

1 hang squat clean

1 shoulder-to-overhead

-Add load as technique allows.

Scaling:

Today’s workout is a lifting complex. Once you perform the power clean, the barbell should not return to the ground until you complete the shoulder-to-overhead or if you fail a rep. The goal is to build up to your heaviest weight in the complex. After completing the complex, you should have around 2:30 of rest. Take this rest time to recover and prepare for the next lift. During this time, you can also add weight, subtract weight, or keep it the same.

All athletes should not let their intensity overshadow the importance of lifting with proper technique. If your technique is good, then add load. If you feel yourself getting sloppy, reduce the loading or try to improve your technique at the same load.

Intermediate option:

Same as Rx’d.

Beginner option:

Complete 1 complex every 3 minutes for a total of 7 sets:

1 power clean

1 hang power clean

1 front squat

1 shoulder-to-overhead

-Add load as technique allows.

Coaching cues:

Do you catch yourself jumping forward during your cleans? It could be due to an early arm pull. Think about shrugging the bar up to your shoulders and only bending your elbow at the very last moment to pull your body under the bar.

Resources:

The Power Clean

The Hang Squat Clean

The Hang Power Clean

The Front Squat

The Push Press

The Push Jerk

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Wednesday 240814

4 rounds for time of:

15 box jumps

400-meter run

♀ 30-inch box

♂ 36-inch box

Post time to comments.

Compare to 221107.

Scaling:

Today’s workout should be a moderate time-domain effort. The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a manageable box height, but one that is a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box (barring an injury). Prior to starting the workout, practice using your hands to get down from the top of the box. Once you are standing tall on top of the box, squat down and place your hands on the box. With your hands on the box, you can step down to the ground or jump down. This will speed up your transition between reps and make the descent off the box safer.

Intermediate option:

4 rounds for time of:

15 box jumps

400-meter run

♀ 24-inch box

♂ 30-inch box

Beginner option:

3 rounds for time of:

15 box step-ups

400-meter run

♀ 12-inch box

♂ 20-inch box

Coaching cues:

If you catch yourself landing hard on your box jumps, think about bringing your knees up as you jump and landing as quietly as you can. This will improve efficiency and save energy.

Resources:

The Box Jump

The Box Step-Up

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Tuesday 240813

4 rounds for time:

25-foot handstand walk

25 pull-ups

25-foot handstand walk

25 push-ups

25-foot handstand walk

25 sit-ups

25-foot handstand walk

25 air squats

Post times to comments.

Scaling:

Today’s workout is a twist on the classic CrossFit benchmark Angie. Expect this variation to be disorienting and require more upper-body strength and stamina. This added challenge should cause you to manage your reps and think about strategic breaks. For example, breaking the pull-ups into consistent sets of 5-10 and minimizing rest between sets. Even though your capacity may allow for more, these strategic breaks can keep you “fresh” for longer and keep you in control of your workout.

Typically, Angie should be completed in 20 minutes or less. With the added challenge in today’s variation, athletes should aim to complete this workout in 30 minutes or less.

Less-experienced athletes should reduce the distance of the handstand walks and the reps of the other movements. Consider one of the options below based on your capacity and experience.

Intermediate option:

4 rounds for time:

15 shoulder taps *Choose from the options below

15 pull-ups

15 shoulder taps

15 push-ups

15 shoulder taps

15 sit-ups

15 shoulder taps

15 air squats

*In a handstand against the walk

*With feet on a box

*In a pike position on the floor

Beginner option:

4 rounds for time:

15-foot bear crawl

10 jumping pull-ups

15-foot bear crawl

10 push-ups from the knees

15-foot bear crawl

10 sit-ups

15-foot bear crawl

10 air squats

Coaching cues:

Struggling to stay inverted during your handstand walks? It’s all about commitment. Allow your feet to come fully forward of your body as you press the support arm into the ground with an engaged midline and active shoulder, moving one hand at a time.

Resources:

The Handstand Walk

The Kipping Pull-Up

Jumping Pull-Up Demo

The Push-Up

The AbMat Sit-Up

The Air Squat

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Monday 240812

5 rounds for total reps:

On a 2-minute clock:

20/25-calorie Echo bike

Max deadlifts in the remaining time

Rest 4 minutes between rounds.

♀ 205 lb

♂ 275 lb

Post reps to comments.

Scaling:

Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.

Intermediate option:

5 rounds for total reps:

On a 2-minute clock:

15/20-calorie Echo bike

Max deadlifts in the remaining time

Rest 4 minutes between rounds.

♀ 135 lb

♂ 205 lb

Beginner option:

5 rounds for total reps:

On a 2-minute clock:

8/12-calorie Echo bike

Max deadlifts in the remaining time

Rest 4 minutes between rounds.

♀ 65 lb

♂ 95 lb

Coaching cues:

Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.

Resources:

The Rogue Echo Bike

The Deadlift

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Saturday 240810

Complete as many rounds as possible in 20 minutes of:

50 box step-ups

50 walking lunges

100-meter ruck

♀ 20-inch box and 35-lb ruck

♂ 20-inch box and 45-lb ruck

Post rounds and reps to comments.

Scaling:

Today’s workout is a longer-duration grunt-work effort, and is meant to help prep you for CHAD1000X in November. Use a load that allows you to keep moving for most of the workout. You should aim to complete at least 2 rounds. Grab a friend or group of people, get out of the gym, and get to work.

Intermediate option:

Complete as many rounds as possible in 20 minutes:

50 box step-ups

50 walking lunges

100-meter ruck

♀ 20-inch box and 20-lb ruck

♂ 20-inch box and 30-lb ruck

Beginner option:

Every 5 minutes for 20 minutes:

20 box step-ups

15 walking lunges

100-meter walk or jog

♀ 12-inch box

♂ 12-inch box

Resources:

Box Step-Up Movement Demo

The Walking Lunge

CHAD Hero Workout Announced for 2024 CrossFit Games

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Friday 240809

Push press 5-5-5-5-5 reps

Post loads to comments.

Compare to 210830.

Scaling:

Today’s workout is a classic heavy day. All athletes can perform this workout as prescribed. Athletes who have a front-rack limitation can use dumbbells and go as heavy as technique will allow. No matter your experience, you should prioritize maintaining sound mechanics before trying for max loads. If you are able to maintain sound technique, add weight across as many sets as possible.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

Struggling to keep an upright torso in the push press? As you dip, push your knees forward and lower your hips straight down over your heels, imagining your back is moving up and down a wall behind you, then drive that bar to the sky!

Resources:

The Push Press

The Dumbbell Push Press

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Wednesday 240807

Ingrid

10 rounds for time of:

3 snatches

3 burpees over the bar

♀ 95 lb

♂ 135 lb

Post times to comments.

Compare to 210103.

Scaling:

Today’s workout is one of the newer CrossFit benchmark workouts. This is meant to be completed in 10 minutes or less — more moving and less hook-gripping your shorts. Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate option:

10 rounds for time of:

3 snatches

3 burpees over the bar

♀ 75 lb

♂ 115 lb

Beginner option:

7 rounds for time of:

3 snatches

3 burpees over the bar

-Step over the bar as needed.

♀ 35 lb

♂ 45 lb

Coaching cues:

When moving through these small power-snatch sets, think about cycling the bar quickly with little to no pause at the hips from early in the workout to maximize hip extension and efficiency.

Resources:

The Power Snatch

CAP Demo | Lateral Burpee Over Bar

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Tuesday 240806

Half-Marathon Row

For time:
21,097-meter row

Post time to comments.

Compare to 201002.

Scaling:

When this event was programmed for the 2013 CrossFit Games, it was divided into two parts: a 2K sprint immediately followed by the remaining 19,097 meters. The event tested sprint ability, endurance, and recovery all in one beautiful display of prolonged agony.

This is not a misprint. Grab a group of friends, pull your rowers alongside each other, and get started. A half-marathon row is no easy feat. If your experience on the rower is limited, consider reducing the distance or choosing one of the options below. Another option is to perform this workout with one or two partners with one person rowing at a time. Share the work until the task is completed.

Intermediate option:

Row as many meters as possible in 60 minutes.

Beginner option:

Row as many meters as possible in 30 minutes.

Take breaks as needed.

Coaching cues:

The best way to stay invested in a half-marathon row is to grab your friends, pull out the rowers, and make it a community event. You might be a bit miserable, but as they say, misery loves company, and accomplishing a feat like this one will have you forgetting the misery and celebrating a monumental win.

Resources:

Rowing Technique Tips

2013 CrossFit Games - Men’s Row 1 and 2

2013 CrossFit Games - Women’s Row 1 and 2

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Monday 240805

2012 Chipper

For time:

10 overhead squats

10 box jump-overs

10 thrusters

10 power cleans

10 toes-to-bars

10 burpee muscle-ups

10 toes-to-bars

10 power cleans

10 thrusters

10 box jump-overs

10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean

♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean

Post time to comments.

Compare to 200929.

Scaling:

This event was a premiere for the down-and-back-style chipper at the 2012 CrossFit Games and included several unique features, such as the fat bar for thrusters and the requirement to complete a burpee between muscle-up reps. Rich Froning Jr. handily completed the event in 7:06, while Julie Foucher put up the fastest women's time of 7:43.

For most, this is a moderate-duration pyramid-style chipper. Adjust the loading for each barbell to allow you to finish the 10 reps in 2 sets or less. As for the burpee muscle-ups, choose a variation that allows you to complete all 10 reps in 3 minutes or less (e.g., lower the rings so you can perform a jumping muscle-up, burpee chest-to-ring pull-up, burpee chin-over-ring pull-up, or burpee ring row).

Intermediate option:

For time:

10 overhead squats

10 box jump-overs

10 thrusters

10 power cleans

10 toes-to-bars

10 burpee chest-to-ring pull-ups

10 toes-to-bars

10 power cleans

10 thrusters

10 box jump-overs

10 overhead squats

♀ 75-lb overhead squat, 20-inch box, 65-lb thruster, 95-lb clean

♂ 115-lb overhead squat, 24-inch box, 95-lb thruster, 135-lb clean

Beginner option:

For time: 
10 overhead squats

10 box step-overs

10 thrusters

10 power cleans

10 hanging knee raises

10 burpee ring rows

10 hanging knee raises

10 power cleans

10 thrusters

10 box step-overs

10 overhead squats

♀ 35-lb overhead squat, 12-inch box, 35-lb thruster, 35-lb clean

♂ 45-lb overhead squat, 20-inch box,45-lb thruster, 45-lb clean

Coaching cues:

To maximize efficiency in the box jump-over, think about jumping high, landing softly on the box, turning around, and stepping down backward before jumping immediately up into the next rep.

Resources:

The Overhead Squat

CAP Demo | Box Jump-Over Variations

The Thruster

The Power Clean

The Kipping Toes-to-Bar

The Kipping Muscle-Up

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Saturday 240803

Guest Programmer - HWPO

July 22-Aug. 4, 2024

For time:

Run 2,500 meters

Swim 800 meters

*Ski erg 1,600/2,000 meters as an alternative to the swim.

Post time to comments.

Scaling:

Once again, we’ve thrown in a bit of CrossFit Games training! With the announcement of the running and swimming at the Games, why not give it a shot? If you have access to open water, take a training partner with you or stay in a supervised and populated area. If you’re swimming in a pool, split this workout into 50-, 100-, or 200-meter intervals to give yourself short breaks. Avid swimmers can challenge themselves to swim consistently and aim for a sub-2:00/100-meter pace.

The effort on the swim for many is quite substantial, so it’s important to run at a comfortable, aerobic pace to not get into the water and find breathing to be difficult.

If swimming is a new challenge for you and you have very little experience in the water but want to include it, start with the swim, focus on technique, and then run with more intensity.

GOAL: CrossFit Games training and aerobic conditioning

ADVANCED ATHLETE TARGET: Run 10-12 minutes, swim 16 minutes or less

BEGINNER ATHLETE TARGET: Comfort of the run, completing the swim

Intermediate option:

For time:

Run 2,000 meters

Swim 400 meters

Beginner option:

For time:

Swim 200 meters

Jog or walk 1,200 meters

Coaching cues:

Think running is all in the legs? Think again. Mastering your arm movement can increase efficiency and speed. Hold your hands in a loose fist and think about swiping your fingers right along your hip bone as you send your elbows back with each step. Better yet, “lick it and stick it!” Pretend you have an ice cream cone in each hand. Lick it, then stick it in your pocket.

Resources:

Run Swim: Individual Event 1 of the 2024 CrossFit Games

Swimming, CrossFit Style

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