Monday 231204

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

7 rounds for time:

7 deadlifts

7 hang power cleans

7 front squats

Rest 1:00 between rounds.

♀ 105 lb

♂ 155 lb

Post total time, including rest, to comments.

Goal: 10-12 minutes.

Notes From Michele:

Jan Kozak, our newest addition to the team at Deka Comp, gave us this one. Kozak has a love for barbell cycling and here are some of his notes:

Pulling, cleaning, squatting — all the barbell fun in one good, clean rodeo. Athletes should attempt to go unbroken on the bar throughout, but it’s likely many will break the reps up late in the workout.

Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.

Intermediate option:

7 rounds for time:

7 deadlifts

7 hang power cleans

7 front squats

♀ 75 lb

♂ 115 lb

Intermediate athletes should focus on moving through the hang power cleans as efficiently as possible.

Beginner option:

7 rounds for time:

7 deadlifts

7 hang power cleans

7 front squats

♀ 45 lb

♂ 65 lb

Beginners should focus on the setup position in the deadlift. Rather than aiming for unbroken reps, take strategic breaks to reset. A strategy could be to drop the bar on the sixth deadlift, then perform the last rep with the plan to go straight into the hang power cleans. Focus on a big jump and shrug in the hang power cleans — break around reps 4 or 5 if needed. Go for unbroken front squats if possible.

Resources:

The Deadlift

The Hang Power Clean

The Front Squat

In Defense of High-Rep Olympic Lifts

Find a gym near you:

View the CrossFit map

Sunday 231203

REST DAY

Read: “Loneliness Is Making You Sick. CrossFit Can Help.”

Saturday 231202

Every 2 minutes for 10 rounds complete:

200/250-meter row

10 medicine-ball cleans

♀ 14 lb

♂ 20 lb

Post fastest and slowest times to comments.

Scaling:

Reduce the distance on the rower to allow you to finish in 1:15 or less. The load of the medicine ball should allow you to go unbroken in each set.

Intermediate option:

Every 2 minutes for 10 rounds complete:

200/250-meter row

10 medicine-ball cleans

♀ 10 lb

♂ 14 lb

Beginner option:

Every 2 minutes for 7 rounds complete:

100/150-meter row

7 medicine-ball cleans

♀ 6 lb

♂ 10 lb

Movement resources:

Med-Ball Clean and Rowing Demo: CrossFit WOD 231202

Rowing Technique

The Medicine-Ball Clean

Row Pro: Calories V. Meters

Find a gym near you:

View the CrossFit map

Friday 231201

For load:

Split jerk

1-1-1-1-1-1-1 reps

Post loads completed to comments.

Compare to 221013.

Scaling:

Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.

Beginner option:

For load:

Split jerk, 3-3-3-3-3-3-3 reps

Movement resources:

The Split Jerk

“The Split Jerk: Start to Finish”

“Perfecting the Jerk,” Part 1

“Perfecting the Jerk,” Part 2

Find a gym near you:

View the CrossFit map

Thursday 231130

REST DAY

Watch: “180 Project — A Second Chance at Life With CrossFit and Community”

Find a gym near you:

View the CrossFit map

Wednesday 231129

Complete as many reps as possible in 7 minutes of:

1 legless rope climb, 15 ft

3 bar-facing burpees

5 sumo deadlift high pulls

♀ 65 lb

♂ 95 lb

Post reps to comments.

Scaling:

This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.

Intermediate option:

Complete as many reps as possible in 7 minutes of:

1 rope climb, 15 ft

3 bar-facing burpees

5 sumo deadlift high pulls

♀ 55 lb

♂ 75 lb

Beginner option:

Complete as many reps as possible in 7 minutes of:

2 pull-to-stands

3 bar-facing burpees

5 sumo deadlift high pulls

♀ 35 lb

♂ 45 lb

Movement resources:

The Legless Rope Climb

Bar-facing Burpee Efficiency Tips

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The Sumo Deadlift High Pull

The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:

View the CrossFit map

Tuesday 231128

5 rounds for time:

400-meter run

10 thrusters

♀ 95 lb

♂ 135 lb

Post time to comments.

Scaling:

Reduce the load of the barbell so you can complete each round in 2 sets or less. Spend no more than 2:30 on each run.

Intermediate option:

5 rounds for time:

400-meter run

10 thrusters

♀ 65 lb

♂ 95 lb

Beginner option:

4 rounds for time:

200-meter run

10 thrusters

♀ 35 lb

♂ 45 lb

Movement resources:

The Thruster

CAP Tips: Running Position Drill

CAP Tips: Running Pulling in Place

CAP Tips: Running Falling Forward

CAP Tips: Running Change in Support Drill

Find a gym near you:

View the CrossFit map

Monday 231127

For time:

50-ft handstand walk

21 bar muscle-ups

50-ft handstand walk

15 bar muscle-ups

50-ft handstand walk

9 bar muscle-ups

50-ft handstand walk

Post time to comments.

Scaling:

Reduce the volume of bar muscle-ups so that you can complete 21 reps in 5 sets or less. Spend no more than 1 minute completing each handstand walk.

Intermediate option:

For time:

5 wall walks

9 bar muscle-ups

5 wall walks

6 bar muscle-ups

5 wall walks

3 bar muscle-ups

5 wall walks

Beginner option:

For time:

12 inchworms + push-up

9 jumping pull-ups

9 inchworms + push-up

6 jumping pull-ups

6 inchworms + push-up

3 jumping pull-ups

3 inchworms + push-up

Movement resources:

The Handstand Walk

The Kipping Bar Muscle-Up

Mastering the Bar Muscle-Up

The Wall Walk

Sunday 231126

REST DAY

Read: “How Fit Are You?”

Saturday 231125

Complete as many reps as possible in 18 minutes of:

10 hang power snatches

10 wall-ball shots

10 knees-to-elbows

♀ 65 lb, 14-lb ball to 9 ft

♂ 95 lb, 20-lb ball to 10 ft

Post reps to comments.

Scaling:

Reduce the load of the barbell and the wall ball. The hang power snatches should be completed in 2 sets or less and the wall-ball shots should be unbroken. Reduce the range of motion of the knees-to-elbows to finish the reps in 2 sets or less.

Intermediate option:

Complete as many reps as possible in 18 minutes of:

10 hang power snatches

10 wall-ball shots

10 knees-to-armpits

♀ 55 lb, 10-lb ball to 9 ft

♂ 75 lb, 14-lb ball to 10 ft

Beginner option:

Complete as many reps as possible in 12 minutes of:

10 hang power snatches

10 wall-ball shots

10 hanging knee raises

♀ 35 lb, 6-lb ball to 9 ft

♂ 45 lb, 10-lb ball to 10 ft

Movement resources:

The Hang Power Snatch

The Wall-ball Shot

The Strict Knees-to-Elbow