Wednesday 240117

30-20-10 reps for time of:

Burpees

Chest-to-bar pull-ups

Alternating dumbbell snatches

♀ 35 lb

♂ 50 lb

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Scaling:

Today’s workout is a fun triplet in which you’ll move quickly through a descending ladder. Your goal is to finish this workout in 15 minutes or less. Move as fast as you can through the round of 30 while still remaining consistent in the 20s; this should feel fast, but not like a full sprint.

The load of the dumbbell should allow you to maintain sets of 10 or more fast reps at a time with no more than 10-15 seconds of rest between sets.

Complete the chest-to-bar pull-ups in sets of 5+ to start. If that can't be done for the round of 30, reduce the volume to 15-12-9 and maintain 3+ reps at a time, OR scale to chin-over-bar or jumping chest-to-bar pull-ups.

Aim for consistency through the burpees with 10+ reps/minute. If needed, scale the volume of the entire workout to 21-15-9 to stay within the intended time domain.

Intermediate option:

30-20-10 reps for time of:

Burpees

Chin-over-bar pull-ups

Alternating dumbbell snatches

♀ 20 lb

♂ 35 lb

Beginner option:

21-15-9 reps for time of:

Burpees

Jumping pull-ups

Alternating dumbbell snatches

♀ 10 lb

♂ 15 lb

Resources:

The Burpee

The Chest-to-Bar Pull-Up

The Kipping Pull-Up

The Dumbbell Snatch

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Featured photo:

Taken by Michael Patrick Studio at CrossFit 740 in Lancaster, Ohio.

Tuesday 240116

3 rounds for time of:

60-second freestanding handstand hold

60-second L-sit

Run 800 meters

Compare to 221026.

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Scaling:

Today’s workout is longer in duration. Use this workout as an opportunity to practice and improve technique in static positions. Choose modifications that allow you to accumulate 60 seconds in each hold with minimal rest. Time cap each run at 5 minutes.

Intermediate option:

3 rounds for time of:

60-second handstand hold

60-second L-sit

Run 800 meters

Beginner option:

3 rounds for time of:

60-second plank hold

60-second L-sit drill: seated leg raises

Run 400 meters

Resources:

The Handstand

The L-Sit

WOD Demo Video

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Monday 240115

For load:

2-2-2-2-2

Hang squat cleans

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Scaling:

Today’s goal is to lift something heavy for 2 repetitions across 5 sets. Remember, heavy is relative to each individual's capacity, but regardless, each effort should require your full focus and attention. If you know your percentages, aim to keep all sets at or above 75% of your 1-rep-max clean. Continue to increase the load across as many sets as possible. Each set of 2 cleans must be completed unbroken and start from above the knee.

Intermediate option:

Same as Rx’d

Beginner option:

For load:

4-4-4-4-4

Hang squat cleans

Resources:

The Hang Clean

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Featured photo:

Taken by Ruby Wolff at CrossFit Marrickville in Marrickville, Australia.

Saturday 240113

For time:

800-meter run

60 kettlebell swings

400-meter run

60 kettlebell walking lunges

800-meter run

♀ 35 lb

♂ 53 lb

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Scaling:

Complete both 800-meter runs in 5 minutes or less. However, don't crush yourself on the first run because you need to come back to the kettlebell and get right to work. The loading of the kettlebell should allow for 15-plus reps at a time. As for the lunges, keep moving and try to go unbroken. Get moving on your final run. Your legs will feel a little like Jell-O, but once you start moving, they’ll remember what to do.

Intermediate option:

For time:

800-meter run

60 kettlebell swings

400-meter run

60 kettlebell walking lunges

800-meter run

♀ 26 lb

♂ 35 lb

Beginner option:

For time:

400-meter run

40 kettlebell swings

200-meter run

40 kettlebell walking lunges

400-meter run

♀ 18 lb

♂ 26 lb

Resources:

Running Fundamentals

The Kettlebell Swing

The Walking Lunge

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Friday 240112

10 rounds for time:

10/8 bike calories

10 burpees

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Scaling:

Today's workout is a grind. Put your head down, push the pace, and get after it. The goal is to keep each round to 1:30 or less. Scale the calories and/or the reps of the burpees to maintain this stimulus.

Intermediate option:

Same as Rx’d

Beginner option:

8 rounds for time:

8/6 bike calories

8 burpees

Resources:

The Burpee

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Featured photo:

Taken at a 2022 Affiliate Gathering in Spain.

Wednesday 240110

For load:

5-5-3-3-1-1

Deadlift

Build to a 1-rep-max deadlift.

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Scaling:

Today's workout is a classic heavy day and an opportunity to move a little slower relative to the surrounding days. You should aim to lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of 5 at 70-75% or higher and try to add load to as many of the sets as possible.

Intermediate option:

Same as Rx’d

Beginner option:

For load:

5-5-5-5-5

Deadlift

Find a heavy load and stay there for all 5 sets.

Work on mechanics and safe, efficient movement.

Resources:

The Deadlift

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Featured photo:

Taken by Ricardo Gugliemitto at CrossFit Tullamore in Tullamore, Ireland.

Tuesday 240109

As many reps as possible in 5 minutes of:

500-meter row

Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:

500-meter row

Max medicine-ball cleans

♀ 14-lb ball to 9-foot target

♂ 20-lb ball to 10-foot target

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Scaling:

Each AMRAP should be an all-out effort. Push the pace on the rower to give yourself as much time with the wall ball as possible. The weight is light and should allow you to always do one more rep.

Intermediate option:

Same as Rx’d

Beginner option:

As many reps as possible in 5 minutes of:

400-meter row

Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:

400-meter row

Max medicine-ball cleans

♀ 10-lb ball to 9-foot target

♂ 14-lb ball to 10-foot target

Resources:

Rowing

The Wall-Ball Shot

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Monday 240108

3 rounds for time:

15 hang power snatches

15 pull-ups

♀ 65 lb

♂ 95 lb

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Scaling:

Today's workout is short, intense, and grippy. The load of the barbell should be relatively light and allow you to hang on to potentially go unbroken in the first set. Try not to break any set more than once if needed. The pull-ups should feel more challenging than normal because of the pull in the snatches. Aim to complete the pull-ups in no more than 2 sets each round. This workout should be fast. Choose options that allow you to do more moving and less hook-gripping your shorts.

Intermediate option:

3 rounds for time:

15 hang power snatches

10 pull-ups

♀ 55 lb

♂ 75 lb

Beginner option:

3 rounds for time:

10 hang power snatches

10 jumping pull-ups

♀ 35 lb

♂ 45 lb

Resources:

The Hang Power Snatch

The Kipping Pull-Up

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Featured photo:

Taken by FLsportsguy at the District 11 Shae Tozzo Affiliate Summit.

Saturday 240106

8 rounds for time:

10 sumo deadlift high pulls

12 hand-release push-ups

♀ 65 lb

♂ 95 lb

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Scaling:

In this workout, no single round should take longer than 2 minutes to complete. The loading of the sumo deadlift high pull should be light and allow you to perform the reps in 2 sets or less.

Intermediate option:

8 rounds for time:

10 sumo deadlift high pulls

12 hand-release push-ups

♀ 55 lb

♂ 75 lb

Beginner option:

5 rounds for time:

8 sumo deadlift high pulls

8 push-ups from the knees

♀ 35 lb

♂ 45 lb

Resources:

The Sumo Deadlift High Pull

A Fresh Take on the Lowly Push-Up

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Friday 240105

For load:

10-10-7-7-4-4-1-1

Back squat

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Scaling:

Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.

– A heavy set of 7 reps should be around 60-70%.

– A heavy set of 4 reps should be around 70-80%.

– A heavy single for today should be 80%+.

Intermediate option:

Same as Rx'd

Beginner option:

Same as Rx'd

Resources:

The Back Squat

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Featured photo:

Taken at an Oklahoma Affiliate Gathering.