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

Friday 231124

3 rounds for time:

30 GHD sit-ups

15 deadlifts

♀ 205 lb

♂ 275 lb

Post time to comments.

Scaling:

Reduce the load of the barbell. The repetitions should be completed in 3 sets or less in each round. Reduce the volume of GHD sit-ups if you are not accustomed to this piece of equipment.

Intermediate option:

3 rounds for time:

20 GHD sit-ups to parallel

15 deadlifts

♀ 125 lb

♂ 185 lb

Beginner option:

3 rounds for time:

20 AbMat sit-ups

10 deadlifts

♀ 65 lb

♂ 95 lb

Movement resources:

The GHD Sit-Up

The Deadlift

What is a Deadlift?

The AbMat Sit-Up

Thursday 231123

REST DAY

Read: “What Is Fitness?”

Wednesday 231122

For reps:

3 minutes of ring muscle-ups
3 minutes of shoulder presses

2 minutes of ring muscle-ups

2 minutes of shoulder presses

1 minute of ring muscle-ups

1 minute of shoulder presses

♀ 95 lb

♂ 135 lb

Post reps to comments.

Scaling:

Reduce the load of the shoulder press. Make sure you can perform at least 3 unbroken reps before breaking. If you are unable to perform ring muscle-ups, practice the movement holding you back (e.g., chest-to-bar pull-up, ring dip, low-ring transitions).

Intermediate option:

For reps:

3 minutes of kipping ring pull-ups

3 minutes of shoulder presses

2 minutes of kipping ring pull-ups

2 minutes of shoulder presses

1 minute of kipping ring pull-ups

1 minute of shoulder presses

♀ 65 lb

♂ 95 lb

Beginner option:

For reps:

3 minutes of low-ring transitions

3 minutes of shoulder presses

2 minutes of low-ring transitions

2 minutes of shoulder presses

1 minute of low-ring transitions

1 minute of shoulder presses

♀ 35 lb

♂ 45 lb

Movement resources:

The Kipping Muscle-Up

The Shoulder Press

Tuesday 231121

For load:

Back squat, 3-3-3-3-3-3-3 reps

Post loads completed to comments.

Compare to 230403.

Scaling:

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

Movement resources:

The Back Squat

Monday 231120

5 rounds, each for time, of:

400-meter run

Rest 2 minutes

Post your fastest and slowest time to comments.

Scaling:

Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete. Reduce the distance to achieve the intended stimulus.

Beginner option:

5 rounds, each for time, of:

200-meter run

Rest 2 minutes

Movement resources:

CAP Tips: Running Position Drill

CAP Tips: Running Pulling in Place

CAP Tips: Running Falling Forward

CAP Tips: Running Change in Support Drill