Saturday 240106

8 rounds for time:

10 sumo deadlift high pulls

12 hand-release push-ups

♀ 65 lb

♂ 95 lb

Post time to comments.

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

Post load to comments.

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.

Wednesday 240103

Complete as many reps as possible in 10 minutes of:

Burpee box jump-overs

♀ 20-inch box

♂ 24-inch box

Post total rounds and reps to comments.

Scaling:

This simple workout is a physical and mental grind. Find a pace that feels challenging but still manageable for the duration of the workout. Use a step or jump to get up off the ground AND over the box; getting from one side to the next and on the ground counts as an Rx'd rep. As long as you can maintain an average of 5 reps per minute, keep the Rx'd box height.

Intermediate option:

Same as Rx’d

Beginner option:

Complete as many reps as possible in 10 minutes of:

Burpee box step-overs

♀12-inch box

♂12-inch box

Resources:

The Burpee Box Jump-Over

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Featured photos:

Left: Taken by Meg Ellery at Paradiso CrossFit in Los Angeles, California.

Middle and right: Taken at Camelback CrossFit in Scottsdale, Arizona.

Tuesday 240102

For time:

21-18-15-12-9-6-3 reps for time:

Calorie row

Dumbbell thrusters

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post time to comments.

Scaling:

Push the pace on the rower. The set of 21 calories should take no longer than 1:20 to complete. Use a dumbbell weight that allows you to complete your first set of thrusters in 2 sets or less. Don’t hold back if you can go unbroken.

Intermediate option:

21-18-15-12-9-6-3 reps for time:

Calorie row

Dumbbell thrusters

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

14-12-10-8-6-4-2 reps for time:

Calorie row

Dumbbell thrusters

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Resources:

Rowing Technique Tips

The Dumbbell Thruster

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Featured photo:

Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Monday 240101

For time:

800-meter run

10 rounds of:

5 hang power cleans

30 double-unders

800-meter run

♀ 95 lb

♂ 135 lb

Post time to comments.

Scaling:

Approach the first run a little differently than the second. Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left. The loading of the barbell should allow you to perform all sets unbroken. Spend no more than :30 performing double-unders.

Intermediate option:

For time:

800-meter run

10 rounds of:

5 hang power cleans

30 double-unders or :30 of attempts

800-meter run

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

400-meter run

6 rounds of:

5 hang power cleans

20 single-unders

400-meter run

♀ 35 lb

♂ 45 lb

Resources:

Running Fundamentals

The Hang Power Clean

The Double-Under

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Featured photo:

Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Saturday 231230

Complete as many reps as possible in 4 minutes of:

3 hang power cleans

6 shoulder-to-overheads

9 lateral burpees over the bar

12 pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 95 lb

♂ 135 lb

Post total reps across all 4 cycles to comments.

Scaling:

Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.

Intermediate option:

Complete as many reps as possible in 4 minutes of:

3 hang power cleans

6 shoulder-to-overheads

9 burpees over the bar

6 pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 65 lb

♂ 95 lb

Beginner option:

Complete as many reps as possible in 4 minutes of:

3 hang power cleans

6 shoulder-to-overheads

9 burpees over the bar

6 jumping pull-ups

*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 35 lb

♂ 45 lb

Resources:

The Hang Power Clean

The Push Press

The Burpee

The Pull-Up

Jumping Pull-Up Efficiency Tips

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Featured photo:

Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.

Friday 231229

7 sets for load:

6 alternating front-rack reverse lunges (3/leg)

Post heaviest load to comments.

Scaling:

Each set in today’s workout is meant to be heavy relative to each athlete's ability. Adjust the load as needed to maintain proper form and mechanics across all 7 sets.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

Heavy Days

Find a gym near you:

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Featured photo:

Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.

Wednesday 231227

Complete as many rounds as possible in 8 minutes of:

2 wall walks

2 deadlifts

♀ 205 lb

♂ 315 lb

Post total rounds to comments.

Scaling:

The goal today is to perform at least 1 round per minute. Scale the load of the barbell to maintain unbroken reps for a majority of the workout. Reduce the difficulty of the wall walks to complete reps in 1 minute or less.

Intermediate option:

Complete as many rounds as possible in 8 minutes of:

2 wall walks

2 deadlifts

♀ 125 lb

♂ 185 lb

Beginner option:

Complete as many rounds as possible in 8 minutes of:

2 inchworms + push-up

2 deadlifts

♀ 55 lb

♂ 75 lb

Resources:

The Wall Walk

The Deadlift

What Is a Deadlift?

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Featured photo:

Taken at CrossFit Inner West in Drummoyne, New South Wales, Australia.

Tuesday 231226

2 rounds for time:

50 alternating dumbbell snatches

50 wall-ball shots

♀ 14-lb ball to 9-foot target, 35-lb dumbbell

♂ 20-lb ball to 10-foot target, 50-lb dumbbell

Post time to comments.

Scaling:

Today’s challenge is hanging on when you really want to rest. Scale the load of the dumbbell and the wall ball so you can maintain large sets.

Intermediate option:

2 rounds for time:

50 alternating dumbbell snatches

50 wall-ball shots

♀ 10-lb ball to 9-foot target, 25-lb dumbbell

♂ 14-lb ball to 10-foot target, 35-lb dumbbell

Beginner option:

2 rounds for time:

30 alternating dumbbell snatches

30 wall-ball shots

♀ 6-lb ball to 9-foot target, 10-lb dumbbell

♂ 10-lb ball to 10-foot target, 15-lb dumbbell

Resources:

The Dumbbell Power Snatch

The Wall-Ball Shot

Dumbbell Smarts

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Featured photo:

Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.

Monday 231225

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlestick rocks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Scaling:
Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.

Intermediate option:

Same as Rx’d

Beginner option:

12 rounds for time, starting with 1 and adding an exercise each round:

1 inchworm

2 candlesticks

3 burpees

4 knee push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 dumbbell shoulder presses

12 box step-ups

♀ 10-lb dumbbell, 12-inch box

♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Resources:

The Wall Walk

Candlestick Conditioning Drills

The Burpee

The Push-Up

The Walking Lunge

The Air Squat

The AbMat Sit-Up

The Handstand Push-Up

The Single-Leg Squat

The Box Step-Up

The Dumbbell Press

Find a gym near you:

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Featured photo:

Photo by James Irwin at Crooked Lake CrossFit in Newry, Ireland.