Saturday 231021

For time:

3 rounds of:

30-calorie row

30 push-ups

Rest 3:00

3 rounds of:

30-calorie bike

20 toes-to-bars

Rest 3:00

3 rounds of:

30-yard sled push, ♀ 90 lb ♂ 135 lb

10 muscle-ups

Post time to comments.



Scaling:

This workout will test your ability to do increasingly challenging gymnastics under fatigue. Modify the movements in order to push the pace for each segment.

Intermediate option:

For time:

3 rounds of:

20-calorie row

20 push-ups

Rest 3:00

3 rounds of:

20-calorie bike

15 toes-to-bars

Rest 3:00

3 rounds of:

30-yard sled push, ♀70 lb♂90 lb

5 muscle-ups

Beginner option:

For time:

2 rounds of:

20-calorie row

10 assisted push-ups

Rest 3:00

2 rounds of:

20-calorie bike

15 hanging knee raises

Rest 3:00

2 rounds of:

30-yard sled push, ♀45 lb ♂65 lb

10 ring rows

Friday 231020

Power clean 1-1-1-1-1-1-1 reps

*Build to a heavy single for the day.

Post loads to comments.

Compare to 120822.



Scaling:

Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.



Full Session:

If you want to perform the additional elements Ben programs for CrossFit Krypton, perform the partner workout after the lifting session.

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

5 power cleans

10 bar-facing burpees

♀ 155 lb ♂ 225 lb

*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

Post loads and time to comments.

Wednesday 231018

Every 5 minutes for 4 rounds complete:

30 GHD sit-ups

20 strict handstand push-ups

10 power snatches

♀ 105 lb ♂ 155 lb

Post results to comments.



Full Session:

If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with snatch work. Perform:

Every minute for 10 minutes:

1 snatch

*Build up in weight as you are able for the day. Start your first minute at or around 60% of your best snatch and increase weight when you feel you are able.

Post loads and results to comments.



Scaling:

The goal is to finish each round in under 4 minutes. If you cannot complete the work under 4 minutes, complete 4 rounds for time, resting 1:30 between rounds. Do the HSPU strict if you are able, or do as many strict as possible each round before kipping. Modify to 20 push-ups if you cannot complete the HSPU. The power snatches should be moderately paced singles, with 10 reps completed under 90 seconds. Practice being efficient under fatigue.

Intermediate option:

Every 5 minutes for 4 rounds complete:

30 GHD sit-ups

5 strict handstand push-ups + 10 kipping handstand push-ups

10 power snatches

♀ 85 lb ♂ 125 lb

Beginner option:

Every 5 minutes for 4 rounds complete:**

30 sit-ups

15 assisted push-ups

10 power snatches

♀ 22 lb ♂ 35 lb

Tuesday 231017

Every minute for 20 minutes, alternate between:

Run 1 minute

15 squats

*The goal is to match or beat your run distance each round.

Post total run distance to comments.



Scaling:

Deconditioned athletes may reduce the total workout time as well as the air squats, aiming to get at least 30 seconds of rest after each set of squats. Intermediate athletes can do this workout as prescribed.

Beginner option:

Every minute for 14 minutes, alternate between:

Jog 1 minute

10 squats

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)