Saturday 240629
Saturday 240629
Guest Programmer – Christian Harris
June 24-July 7, 2024Snatch 3-2-2-1-1-1 reps
Finish with 10 minutes of working on pegboards.
Scaling:
The first part of today’s workout presents a chance to challenge yourself with weights that push your limits. Focus completely on today's lifts — they should demand your full attention. Experienced and intermediate athletes might aim for personal records with max-effort lifts. Beginners should use today to refine technique and become accustomed to heavier weights.The objective in the second part is to develop confidence with pegboard technique and improve spatial awareness. Take advantage of this low-intensity setting to practice this intricate skill. Advanced athletes may consider performing 1-2 reps every minute for 10 minutes. Intermediate and beginner athletes may work on pegboard pull-up variations. Try 1-2 sets of 3-5 reps of each variation.
Pegboard pull-up variations include:
-Feet on wall, even grip
-Feet on wall, uneven/staggered grip
-Dead hang, even grip
-Dead hang, uneven/staggered gripIntermediate option:
Same as Rx’d.Beginner option:
Same as Rx’d.Coaching Cues:
Think of the snatch like a race car driving around a turn on a track. If the car goes too fast around the turn, it will run off the track. Instead, the car is patient around the turn. As it gets into the next straight away, it steps on the gas and takes off. In terms of the snatch, if you move too quickly around the knees, you will “run off the track.” You will get pulled out of position and the lift will be lost. Instead, you must be patient as you pass the knees. Once you get past the knees and brush the thighs, you can step on the gas and execute the lift.Resources:
The Snatch
The Power Snatch
The Glassman ChipperFind a gym near you:
View the CrossFit mapFeatured photo:
Photo by Meg Ellery at the North America West Semifinal by West Coast Classic.
Friday 240628
Friday 240628
Guest Programmer – Christian Harris
June 24-July 7, 2024Operation Red Wings
For time:
3/4-mile run (1,200 meters)
Then,
16 rounds for time of:
8 toes-to-bars
8 burpee box jump-oversThen,
47 goblet squats
♀20-inch box and a 53-lb kettlebell
♂24-inch box and a 70-lb kettlebellOn June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army's 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.
- ¾-mile run to commemorate the three out of four SEALs killed on the ground
- 16 rounds to commemorate the 16 service members killed during the rescue attempt
- 8 toes-to-bars to commemorate the eight Night Stalkers
- 8 burpee box jump-overs to commemorate the eight SEALs
- 47 goblet squats for the MH-47 Chinook that was lost
Scaling:
This workout is meant to be very grueling and mentally challenging. The workout begins with a ¾-mile (or 1,200-meter) run. From there, it’s a 16-round couplet of 8 toes-to-bars and 8 burpee box jump-overs. It’s a relatively small amount of work for 1 round, but it will compound over time. The redundancy will make this as much of a mental test as a physical one, so keep your head in it and find a way to keep yourself going. After the 16th round is complete, the workout finishes with 47 goblet squats. All athletes should reduce the work to a level that is attainable yet challenging.Intermediate option:
For time:
3/4-mile run (1,200 meters)
Then,
12 rounds for time of:
6 knees-to-chest
6 burpee box jump-oversThen,
47 goblet squats
♀20-inch box and a 35-lb kettlebell
♂24-inch box and a 53-lb kettlebellBeginner option:
For time:600-meter run
Then,
8 rounds for time of:
6 hanging knee raises
6 burpee box step-upsThen,
47 air squats
♀12-inch box
♂20-inch boxCoaching Cues:
The figure-4 position is key to efficient running mechanics. To continue to develop running skills, practice standing with one leg up in a figure-4 hold.Keep your shoulders over your hips, hips over your heel, and the heel of your lifted leg in line with the knee.
From there, work on quickly switching legs and holding the figure-4 without changing your overall body position.
Take these positions into your warm-up and workout for Operation Red Wings, and notice the difference in efficiency and speed!
Resources:
Running Workshop: Pose Alignment
The Kipping Toes-to-bar
The Burpee Box Jump-Over
More on Operation Red WingsFind a gym near you:
View the CrossFit map
Wednesday 240626
Wednesday 240626
Guest Programmer – Christian Harris
June 24-July 7, 2024For time:
5 rope climbs to 15 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target
♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot targetScaling:
Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.Intermediate option:
For time:
5 rope climbs to 12 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 12 feet♀ 95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target
♂ 135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot targetBeginner option:
For time:
5 lying-to-standing rope climbs
18 deadlifts
24 wall-ball shots
200-foot farmers carry
24 wall-ball shots
18 deadlifts
5 lying-to-standing rope climbs♀ 55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target
♂ 75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot targetResources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Deadlift
The Wall-ball Shot
The Dumbbell Farmers Carry
The Grip-saving Way to Rope Climb
Rope Climb ModificationFind a gym near you:
View the CrossFit mapFeatured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.
Tuesday 240625
Tuesday 240625
Guest Programmer – Christian Harris
June 24-July 7, 202450-40-30 reps for time of:
GHD sit-ups
Calories on the ski erg
* Complete a 100-foot handstand walk after each set.Scaling:
Today’s workout will test your ability to handstand walk under a good amount of midline fatigue. The goal here is to keep your sets on the GHD sit-ups to 4 sets or less and ski-erg calories at a pace that allows you to kick up into the handstand walk with minimal transition time. Consider modifying the handstand walk to either a bear crawl for the same distance or 5-4-3 reps of wall walks. Some may experience a bit of “vertigo” due to the repetitive up-and-down movements. If you don’t have experience with this combination of movements, consider reducing the reps of the sit-ups and calories on the ski erg, and the distance on the handstand walk.Intermediate option:
30-20-10 reps for time of:
GHD sit-ups to parallel
Calories on the ski erg
* Complete a 50-foot handstand walk after each set.Beginner option:
20-15-10 reps for time of:
Sit-ups
Calories on the ski erg
* Complete a 50-foot bear crawl after each set.Resources:
The GHD Sit-up
Training the GHD Sit-up
The Handstand Walk
The AbMat Sit-up
The Bear Crawl
The Wall WalkFind a gym near you:
View the CrossFit mapFeatured photo:
Taken by Roarke Bouffe of David Segun at 2022 Fittest in Cape Town in Stellenbosch, South Africa.
Monday 240624
Monday 240624
Guest Programmer – Christian Harris
June 24-July 7, 2024At 0:00:
12 squat cleans, weight 1
36 pull-ups
12 squat cleansAt 10:00:
6 squat cleans, weight 2
18 bar muscle-ups
6 squat cleans♀ 105 lb and 155 lb
♂ 155 lb and 225 lbScaling:
Today, we have two sprint-style chippers with rest in between. For the first chipper, the load of the barbell should feel light to moderate, allowing you to do touch-and-go reps. On the second chipper, the load should be considerably heavier with most athletes doing singles on the barbell. Don’t be surprised if the pull-ups and bar muscle-ups feel more challenging coming off the squat cleans. Modify the pull-ups to jumping or assisted pull-ups, and the bar muscle-ups to jumping bar muscle-ups or pull-ups. We want to ride the line of keeping the foot on the gas, but not blowing up on the gymnastics movements. Trust yourself and let’s see what you’ve got!Intermediate option:
At 0:00:
12 squat cleans, weight 1
24 pull-ups
12 squat cleansAt 10:00:
6 squat cleans, weight 2
12 bar muscle-ups
6 squat cleans♀ 65 lb and 95 lb
♂ 95 lb and 135 lbBeginner option:
At 0:00
12 squat cleans
24 ring rows
12 squat cleansAt 10:00:
6 squat cleans
12 burpee pull-ups*
6 squat cleans
* Pull-up bar should hit the athlete’s forearm when arms are extended overhead.♀ 35 lb
♂ 45 lbResources:
Guest Programming: Learn more about Christian Harris and watch his welcome video.
The Clean
The Kipping Pull-up
The Kipping Bar Muscle-up
The Ring Row
The Burpee Pull-up With Greg AmundsonFind a gym near you:
View the CrossFit map
Saturday 240622
Saturday 240622
Complete as many reps as possible in 14 minutes of:
1,200-meter ruck
24 toes-to-bars
12 push jerks
Max box step-ups with your ruck in the remaining time♀ 125-lb barbell, 30-lb ruck, and 20-inch box
♂ 185-lb barbell, 45-lb ruck, and 24-inch boxPost total step-ups reps to comments.
Scaling:
Today’s chipper-style workout challenges you to get through the first three exercises before you can earn a score. If you want more time with the box step-ups, you need to move quickly. Athletes should reduce the distance of the ruck, the difficulty of the toes-to-bars, and the load of the push jerks to give themselves at least 90 seconds to perform max reps of the box step-ups with the ruck. Some athletes could have several minutes, but that means they need to be moving! Athletes should start with the ruck, take it off for the toes-to-bars and push jerks, and then put the ruck back on for the box step-ups.Intermediate option:
Complete as many reps as possible in 14 minutes of:1,200-meter ruck
24 knees-to-armpits
12 push jerks
Max box step-ups with your ruck in the remaining time♀ 95-lb barbell, 20-lb ruck, 20-inch box
♂ 135-lb barbell, 30-lb ruck, and 24-inch boxBeginner option:
Complete as many reps as possible in 14 minutes of:800-meter run
24 hanging knee raises
12 push presses
Max box step-ups in the remaining time♀ 35-lb barbell and 20-inch box
♂ 45-lb barbell and a 24-inch boxResources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started
The Toes-to-bar
The Push Jerk
The Push Press
Drills for the Toes-to-barFind a gym near you:
View the CrossFit mapFeatured photo:
Taken by Nam Vo of Jeff Adler at the 2022 Atlas Games in Montréal, Canada.
Friday 240621
Friday 240621
For time:
40-30-20-10
Medicine-ball cleans
120-90-60-30
Double-unders♀ 14 lb
♂ 20 lbPost time to comments.
Scaling:
Don’t underestimate today’s workout. The medicine-ball clean is deceptive and very effective. The load should be light and allow you to perform at least 20 reps unbroken. Some athletes may be able to go unbroken on all sets. Even though the ball is light, don’t cheat the movement. Focus on hitting full hip extension and pulling your body under the ball on each rep. Sneaking under the ball before full hip extension may be faster, but that technique will only get you so far when it comes to a squat clean with a heavy barbell. Less-experienced athletes should reduce the load and reps of the cleans as well as the difficulty of the double-unders.Intermediate option:
For time:
40-30-20-10
Medicine-ball cleans
Double-unders♀ 10 lb
♂ 14 lbBeginner option:
For time:
30-20-10-5
Medicine-ball cleans
30-20-10-5
Single-unders♀ 6 lb
♂ 10 lbResources:
The Medicine-ball Clean
The Double-under
The Single-under
Medicine-ball Clean ProgressionFind a gym near you:
View the CrossFit mapFeatured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.
Wednesday 240619
Wednesday 240619
Strict Lynne
5 rounds for max reps of:
Bodyweight bench presses
Strict pull-upsPost reps for both exercises in all rounds to comments.
Compare to similar 180409.
Compare to similar 190318.Scaling:
This workout offers 5 max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to perform at least 7 reps of each, even as you fatigue. Give yourself at least 3 minutes (no more than 5 minutes) of rest after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set. Less-experienced athletes should reduce the load of the barbell and the difficulty of the pull-up. All athletes should perform the bench presses with a buddy — spotting this movement is super important. If you don’t have a spotter, don’t push to failure. You may also consider using dumbbells as an alternative.Intermediate option:
5 rounds for max reps of:3/4-bodyweight bench presses
Pull-upsBeginner option:
5 rounds for max reps of:Push-ups
Ring rowsResources:
The Bench Press
The Strict Pull-up
The Kipping Pull-up
The Push-up
The Ring Row
The Secret to Pull-upsFind a gym near you:
View the CrossFit mapFeatured photo:
2022 CrossFit Games Spectator Workout Area
Tuesday 240618
Tuesday 240618
5 rounds for total calories:
On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.♀ 95 lb
♂ 135 lbPost total calories to comments.
Scaling:
Today’s workout leaves the difficulty up to you. The intention is to sprint through the first two movements and have at least 40 seconds on the rower to accumulate calories. The load of the barbell should be on the lighter side of moderate and allow you to perform 3-5+ touch-and-go reps. Fast singles might be the way to go for some. When in doubt, go lighter and move faster. Once you are done with the snatches, get right into the burpees and try not to stop. Can anyone hold 20 calories or more on the rower? Less-experienced athletes should reduce the load of the barbell and number of burpees to give themselves enough time on the rower. Time to go visit the pain cave.Intermediate option:
5 rounds for total calories:On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.♀ 65 lb
♂ 95 lbBeginner option:
4 rounds for total calories:On a 2-minute clock:
7 power snatches
7 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.♀ 35 lb
♂ 45 lbResources:
The Power Snatch
The Burpee
Rowing
CAP Demo: Lateral Burpee Over BarFind a gym near you:
View the CrossFit mapFeatured photo:
Lateral burpees over a barbell at the 2022 CrossFit Games Mock Affiliate.
Monday 240617
Monday 240617
5 rounds, each for time, of:
Run 800 meters
Rest 3 minutesPost time for each interval to comments.
Compare to 221119.
Scaling:
In today’s workout, we are going to tackle 5 half-mile runs. The half-mile is arguably one of the most challenging events in track. The goal is to run each interval as quickly as possible. With a significant amount of rest, aim to perform each run in a similar time. Newer athletes should reduce the distance to ensure they complete each interval in less than 5 minutes. Intermediate athletes can perform this workout as prescribed. Have fun!Intermediate option:
Same as Rx’dBeginner option:
4 rounds, each for time, of:
Run 600 meters
Rest 3 minutesResources:
Running Fundamentals With Doug KatonaFind a gym near you:
View the CrossFit mapFeatured photo:
Taken by Roarke Bouffe of Semifinal athlete Jessica Ubisse at the 2024 Renegade Games in Vanderbijlpark, South Africa.