Monday 231016

6-9-12-9-6 reps for time of:

Thrusters

Weighted pull-ups

Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups

♂ 135-lb thrusters, 50-lb pull-ups

Post time to comments.



Full Session:

If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with heavy front squats.

Front squat 3-3-3-3-3 reps

*Build to a heavy set of 3 for the day.

Post loads and time to comments.



Scaling:

Reduce the weight on the thrusters and pull-ups in order to keep moving with minimal rest.

Intermediate option:

6-9-12-9-6 reps for time of:

Thrusters

Weighted pull-ups

Burpees-over-bar

♀ 75-lb thrusters, 25-lb pull-ups

♂ 115-lb thrusters, 35-lb pull-ups

Beginner option:

6-9-12-9-6 reps for time of:

Thrusters

Assisted pull-ups

Burpees

♀ 22-lb thrusters

♂ 35-lb thrusters

Saturday 231014

Every minute for 30 minutes, alternate between:

Run 200 meters

4 box jump-overs + 10-yard sled push

6 bar muscle-ups

♀ 24-in box, 90-lb sled

♂ 30-in box, 135-lb sled

Post results to comments.



Scaling:

Reduce the run distance in order to complete it under 1 minute. Jump all the way over the box, clearing it on each jump, if possible. If not, modify height as needed. Minute 2 should take no longer than 30 seconds of hard effort. The bar muscle-ups can be modified to ONE set of chest-to-bar pull-ups, with the goal being 5-10 reps. If you do not yet have pull-ups, modify to banded pull-ups or ring rows.

Intermediate option:

Every minute for 30 minutes, alternate between:

Run 200 meters

4 box jump-overs + 10-yard sled push

6 chest-to-bar pull-ups

♀ 20-in box, 70-lb sled

♂ 24-in box, 110-lb sled

Beginner option:

Every minute for 21 minutes, alternate between:

Run 100 meters

4 box step-overs + 10-yard sled push

6 ring rows

♀ 12-in box, 20-lb sled

♂ 20-in box, 30-lb sled

Friday 231013

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift

Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats

♂ 315-lb deadlifts, 225-lb front squats

Post time to comments.



Full Session:

If you want to perform the additional elements Ben programs for CrossFit Krypton, complete:

Tabata hollow rocks or hollow hold

*Tabata is eight intervals of 20 seconds of work followed by 10 seconds of rest.

Post time and results to comments.



Scaling:

Reduce the barbell load for both movements to a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible.

Intermediate option:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Front squats

♀ 185-lb deadlifts, 125-lb front squats

♂ 275-lb deadlifts, 185-lb front squats

Beginner option:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Front squats

♀ 85-lb deadlifts, 35-lb front squats

♂ 115-lb deadlifts, 45-lb front squats

Wednesday 231011

For time:

5 power cleans

20 dumbbell bench presses

100 double-unders

10 power cleans

20 dumbbell bench presses

100 double-unders

15 power cleans

20 dumbbell bench presses

100 double-unders

♀ 125-lb cleans, 50-lb DBs

♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.



Scaling:

Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:

For time:

5 power cleans

20 dumbbell bench presses

100 double-unders

10 power cleans

20 dumbbell bench presses

100 double-unders

15 power cleans

20 dumbbell bench presses

100 double-unders

♀ 105-lb cleans, 35-lb DBs

♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:

For time:

5 power cleans

20 dumbbell bench presses

30 lateral jumps over barbell

10 power cleans

20 dumbbell bench presses

30 lateral jumps over barbell

15 power cleans

20 dumbbell bench presses

30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs

♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.

Tuesday 231010

Back squat 10-8-6-4-2 reps

*Increase the weight of each set for 5 sets. Rest no more than 3 minutes between sets.

With a partner, complete 10 rounds each for time of:

10 burpees to touch

1 seated legless rope climb, 15 ft

*Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.

Post back squat loads and results for the partner workout to comments.



Scaling:

For the back squats, newer lifters should focus on mechanics before heavy loads. If you do not have a partner for the second segment, rest 1 minute after each round until you have completed 10 rounds. Beginner-level athletes can reduce the volume to 5 total rounds and modify the movements.

Beginner option:

Back Squat 10-8-6-4-2 reps

*Rest no more than 3 minutes between sets.

With a partner, complete 5 rounds each for time of:

10 burpees

1 rope climb, lying to standing

Monday 231009

Guest Programmer - Ben Smith: Oct. 9-22, 2023.



4 rounds for time of:

Row 500 meters

50 double-unders

5x [1 wall walk + 1 strict wall-facing handstand push-up]

Then,

200-ft overhead walking lunge

♀ 25-lb plate ♂ 45-lb plate

Post time to comments.



Full Session

If you want to perform the additional elements Ben would program for CrossFit Krypton, begin today's session with heavy shoulder presses. Build up to a heavy set of 3 for the day in a total of 5 sets. Then, complete the 4-round workout.

Shoulder press 3-3-3-3-3 reps

Post loads and time to comments.



Scaling:

If you do not have double-unders, read “Jump Rope Basics” and practice single-unders. Modify the handstand push-up to a pushing exercise that challenges your current abilities while allowing you to keep working for 5 sets without hitting failure.

Intermediate option:

4 rounds for time of:

Row 500 meters

50 double-unders

5x [1 wall walk + 1 strict wall-facing handstand push-up to 2 AbMats]

Then,

200-ft overhead walking lunge

♀ 15-lb plate ♂ 35-lb plate

Beginner option:

3 rounds for time of:

Row 300 meters

50 single-unders

5x [1 push-up + 1 wall walk]

Then,

200-ft walking lunge (unweighted)

Saturday 231007

Strict Nicole

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps strict pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 190607.



Scaling:

This variation of the classic workout, Nicole, calls for strict pull-ups. If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups. If you do not yet have strict pull-ups, one option is to use a band and perform banded strict pull-ups.

Intermediate option:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps strict pull-ups + kipping

*If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups.

Beginner option:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps banded strict pull-ups

Friday 231006

21-15-9 reps, for time of:

Hang power cleans

Burpees

At the top of each burpee, make contact with a target that is 3 inches above your reach.

♀ 75 lb ♂ 115 lb

Post time to comments.



Scaling:

Today we have another sprint-style workout with a light barbell, this time with no built-in rest. Go hard. Beginners should choose a load for the hang cleans that allows them to hang on for large sets with solid technique.

Beginner option:

21-15-9 reps, for time of:

Hang power cleans

Burpees

At the top of each burpee, make contact with a target that is 3 inches above your reach.

♀ 22 lb ♂ 35 lb

Wednesday 231004

5 rounds, not for time of:

Accumulate 30 seconds in a L-sit hold

Accumulate 1 minute in a handstand hold

500-m row

Post results to comments.



Scaling:

The intention today is virtuosity in the static holds. Watch “L-Sit Drills” and read “Getting Inverted” to determine what you are capable of today. Aim to hold as long as you are able, while maintaining your best positioning. Count only your working seconds, and transition as needed. Use the row as recovery.

Beginner option:

5 rounds, not for time of:

Accumulate 30 seconds of seated leg raises

Accumulate 1 minute in a plank hold

250-m row

Tuesday 231003

Deadlift 5-5-3-3-1-1-1 reps

Post loads to comments.

Compare to 230326.



Scaling:

Choose loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner option:

Deadlift 5-5-3-3-3-3-3 reps