Saturday 240120
Saturday 240120
For time:
60/75-calorie row
21 push jerks
60/75-calorie row
15 push jerks
60/75-calorie row
9 push jerks♀ 95/125/155 lb
♂ 135/185/225 lbPost time to comments.
Scaling:
Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.Intermediate option:
For time:
45/60-calorie row
21 push jerks
45/60-calorie row
15 push jerks
45/60-calorie row
9 push jerks♀ 65/75/95 lb
♂ 95/115/135 lbBeginner option:
For time:
21/30-calorie row
21 push jerks
21/30-calorie row
15 push jerks
21/30-calorie row
9 push jerks♀ 35/35/55 lb
♂ 45/45/65 lbResources:
Rowing Technique Tips
The Push JerkFind a gym near you:
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Taken by Adam Box at Hammer CrossFit West in Phoenix, Arizona.
Friday 240119
Friday 240119
Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.Post rounds and cals completed to comments.
Scaling:
Today’s workout is a grind. How far into the “pain cave” do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and try to sneak by each minute. If you finish the round of 20, your workout is over.Intermediate option:
Every 1 minute complete:
9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.Resources
Watch: CrossFit Workout 240119: Annie Sakamoto vs. the Echo Bike
Shop: Rogue Echo BikeFind a gym near you:
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Wednesday 240117
Wednesday 240117
30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches♀ 35 lb
♂ 50 lbPost time to comments.
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 lbBeginner option:
21-15-9 reps for time of:
Burpees
Jumping pull-ups
Alternating dumbbell snatches♀ 10 lb
♂ 15 lbResources:
The Burpee
The Chest-to-Bar Pull-Up
The Kipping Pull-Up
The Dumbbell SnatchFind a gym near you:
View the CrossFit map2024 Open Registration is LIVE!
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Taken by Michael Patrick Studio at CrossFit 740 in Lancaster, Ohio.
Tuesday 240116
Tuesday 240116
3 rounds for time of:
60-second freestanding handstand hold
60-second L-sit
Run 800 metersCompare to 221026.
Post time to comments.
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 metersBeginner option:
3 rounds for time of:
60-second plank hold
60-second L-sit drill: seated leg raises
Run 400 metersResources:
The Handstand
The L-Sit
WOD Demo VideoFind a gym near you:
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Taken at CrossFit Fury in Goodyear, Arizona.
Monday 240115
Monday 240115
For load:
2-2-2-2-2
Hang squat cleansPost results to comments.
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’dBeginner option:
For load:
4-4-4-4-4
Hang squat cleansResources:
The Hang CleanFind a gym near you:
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Taken by Ruby Wolff at CrossFit Marrickville in Marrickville, Australia.
Saturday 240113
Saturday 240113
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run♀ 35 lb
♂ 53 lbPost time to comments.
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 lbBeginner option:
For time:
400-meter run
40 kettlebell swings
200-meter run
40 kettlebell walking lunges
400-meter run♀ 18 lb
♂ 26 lbResources:
Running Fundamentals
The Kettlebell Swing
The Walking LungeFind a gym near you:
View the CrossFit map2024 Open Registration is LIVE!
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Taken at CrossFit Fury in Goodyear, Arizona.
Friday 240112
Friday 240112
10 rounds for time:
10/8 bike calories
10 burpeesPost time to comments.
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’dBeginner option:
8 rounds for time:
8/6 bike calories
8 burpeesResources:
The BurpeeFind a gym near you:
View the CrossFit mapFeatured photo:
Taken at a 2022 Affiliate Gathering in Spain.
Wednesday 240110
Wednesday 240110
For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift.Post load to comments.
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’dBeginner 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 DeadliftFind a gym near you:
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Taken by Ricardo Gugliemitto at CrossFit Tullamore in Tullamore, Ireland.
Tuesday 240109
Tuesday 240109
As many reps as possible in 5 minutes of:
500-meter row
Max wall-ball shotsRest 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 targetPost rounds and reps to comments.
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’dBeginner option:
As many reps as possible in 5 minutes of:
400-meter row
Max wall-ball shotsRest 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 targetResources:
Rowing
The Wall-Ball ShotFind a gym near you:
View the CrossFit mapFeatured photo:
Taken at CrossFit Fury in Goodyear, Arizona.
Monday 240108
Monday 240108
3 rounds for time:
15 hang power snatches
15 pull-ups♀ 65 lb
♂ 95 lbPost time to comments.
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 lbBeginner option:
3 rounds for time:
10 hang power snatches
10 jumping pull-ups♀ 35 lb
♂ 45 lbResources:
The Hang Power Snatch
The Kipping Pull-UpFind a gym near you:
View the CrossFit mapFeatured photo:
Taken by FLsportsguy at the District 11 Shae Tozzo Affiliate Summit.