Saturday 250111

Complete as many rounds and reps as possible in 12 minutes of:

5 pull-ups

10 knees-to-elbows

15 goblet squats

♀ 35-lb kettlebell

♂ 53-lb kettlebell

Post total reps to comments.

Stimulus and Strategy:

Today’s workout has a rep scheme like you would find in the benchmark Cindy.   However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a triplet that focuses on the midline and lower-body stamina. Choose options that allow you to perform a single round in 2 minutes or less.

Scaling:

Reduce the loading of the kettlebell to maintain unbroken goblet squats.

Reduce the complexity of the pull-up by performing jumping pull-ups or ring rows. As for the knees-to-elbows, perform knees-to-chest, hanging knee raises, or V-ups. First look to reduce the load of the kettlebell, but if necessary, perform an air squat.

In case of injury or limitation, perform ring rows or a single-arm ring row. For the knees-to-elbows, perform a V-up, sit-up, or plank hold. For the goblet squats, consider an air squat or lunge.

Intermediate option:

Complete as many rounds and reps as possible in 12 minutes of:

5 pull-ups

10 knees-to-chests

15 goblet squats

♀ 26-lb kettlebell

♂ 35-lb kettlebell

Beginner option:

Complete as many rounds and reps as possible in 12 minutes of:

5 ring rows

10 hanging knee raises

15 air squats

Coaching cues:

In the knees-to-elbows, focus on leaning back in your kip swing as you press down against the pull-up bar. This leanback will make it easier to get your knees to your elbows.

Resources:

The Kipping Pull-Up

Kettlebell Goblet Squat

Kipping Hanging Knee Raises

Efficiency Tips: Knees-to-Elbows With Chris Spealler

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Friday 250110

Hoover

8 rounds for time of:

400-meter run

15 burpee box jump-overs

10-calorie bike

6 alternating dumbbell snatches

♀ 20-inch box and 50-lb dumbbell

♂ 24-inch box and 75-lb dumbbell

Post time to comments.

Staff Sgt.Taylor Hoover, 31, of the United States Marine Corps., died Aug. 26, 2021, by a suicide bomber who detonated explosives at Abbey Gate in Kabul, Afghanistan. Hoover joined the Marines in September 2010 and was assigned to the 2nd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at Camp Pendleton. He was deployed five times in his career and presented with many awards and honors. Hoover is survived by his mother, Kelly Barnett; father, Darin Hoover; sisters Tori Manning and Allison Summers, and their families; and his grandparents, nieces and nephews.

Stimulus and Strategy:

Today, we’re doing a Hero workout. Hero workouts are meant to be longer, challenging efforts. This workout is no exception. Expect this to take at least 30 minutes. Choose options that allow you to keep moving at a steady pace. Aim to spend no more than 5 minutes completing a single round.

Scaling:

To adjust the volume, consider reducing the total number of rounds. Reduce the loading of the dumbbell, the height of the box, and the distance of the run.

To reduce the complexity of the burpee box jump-over, consider a burpee box step-over or an up-down step-over. For the dumbbell snatch, consider a hang dumbbell snatch with a lighter load.

In case of injury or limitation, complete 900/1,250 meters on an Echo bike or 400/500 meters on the rower. For the burpee box jump-overs, consider an up-down with a lower step-up. For the bike, use any machine available to accumulate the calories. If there is an overhead limitation, consider performing a kettlebell swing to eye level or a single-arm dumbbell clean.

Intermediate option:

6 rounds for time of:

400-meter run

15 burpee box jump-overs

10-calorie bike

6 alternating dumbbell snatches

♀ 20-inch box and 35-lb dumbbell

♂ 24-inch box and 50-lb dumbbell

Beginner option:

4 rounds for time of:

200-meter run

10 burpee box step-overs

7-calorie bike

6 alternating dumbbell snatches

♀ 12-inch box and 10-lb dumbbell

♂ 20-inch box and 15-lb dumbbell

Coaching cues:

On the dumbbell snatch, focus on keeping the snatching arm long through the middle of the pull next to your body as you accelerate. As you extend the hips, pull the elbow high and outside. Then turn your hand and punch the dumbbell overhead as you pull your body underneath the object.

Resources:

From the Archives: Running Technique

Burpee Box Jump-Over

The Rogue Echo Bike

The Dumbbell Power Snatch

CrossFit Hero and Tribute Workouts

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Wednesday 250108

For time:

30 ring muscle-ups

Compare to 230109.

Post time to comments.

Stimulus and Strategy:

Today’s workout is a classic benchmark. If you have completed this workout before, check your last time and use that information to help you attack today’s effort. In most cases, this workout should take 10 minutes or less. However, if you have been practicing and accumulating pulling and pressing volume, today can be a good day to work until you complete the reps — don’t worry about the clock. You can build confidence and establish a time for this benchmark.

Scaling:

Reduce the total number of reps or perform the intermediate option.

To adjust the complexity of the movement, consider a jumping ring muscle-up, a banded ring muscle-up, pull-ups or chest-to-bar pull-ups + dips, or low-ring transitions.

In case of injury or limitation, perform low-ring transitions or a single-arm dumbbell hang clean and shoulder press.

Intermediate option:

Complete as many reps as possible in 10 minutes of:

Ring muscle-ups

- Your workout is over if you complete 30 reps before the 10-minute mark.

Beginner option:

For time:

30 low-ring muscle-up transitions

Coaching cues:

To link ring muscle-ups together, at the top of the rep, let the shoulders fall back behind the rings while the arms push the body away from the rings. The feet should be directly below the body, if not slightly in front, as you are pushing away. This technique will send you right into the next swing.

Resources:

The Kipping Muscle-Up

Jumping Ring Muscle-Up

Toe-Assisted Ring Muscle Up

Kipping Floor Muscle-Up

Low-Ring Muscle-Up Tips

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Tuesday 250107

5 rounds for time of:

12 push jerks

12 back squats

♀ 95 lb

♂ 135 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is just you and the barbell. The loading should feel moderate and allow you to perform at least 2 of the 5 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar down to the back rack, and then begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. Overall, this workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Scaling:

Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack.

Reduce the complexity of the push jerk by performing a push press or shoulder press. Consider using dumbbells to reduce the complexity of both movements.

In case of injury or limitation, perform a single-arm dumbbell push jerk or push press and a dumbbell goblet squat. To eliminate the barbell, perform a push-up and an air squat.

Intermediate option:

5 rounds for time of:

12 push jerks

12 back squats

♀ 65 lb

♂ 95 lb

Beginner option:

3 rounds for time of:

12 push jerks

12 back squats

♀ 35 lb

♂ 45 lb

Coaching cues:

To keep from having to reset the feet on every lift, when you are performing the push jerk, set your feet up in your squat stance. When you jump and land, pick your feet up and put them down in the same spot.

Resources:

The Push Jerk

The Back Squat

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Monday 250106

For time:

Accumulate 6 minutes of a pull-up bar dead-hang hold

Each time you drop from the bar, complete 100 double-unders and 30 V-ups.

Post time to comments.

Stimulus and Strategy:

Today’s workout is a test of your mental fortitude and your ability to drown out the negative thoughts in your mind. The goal is to finish in 20 minutes or less. To help you complete this, you should be able to maintain at least 1-minute hangs from the pull-up bar throughout the entire workout. Choose options that allow you to complete double-unders in 1:30 or less and V-ups in 1:30 or less.

Scaling:

To reduce the total volume of this workout, reduce the amount of time you have to accumulate on the pull-up bar. Newer and less experienced athletes should consider accumulating 3-5 minutes total, especially if they are only able to hang for 20-30 seconds at a time. Reduce the number of double-unders and V-ups to stay within the intended time domains for each movement.

To reduce the complexity of the hang, use a bar that allows you to put one or two feet on the ground for assistance. As for the double-unders, consider trying to accumulate as many reps as possible in 1:30 or performing 100 single-unders. For the V-ups, instead of keeping the legs straight, bend the knees toward the chest and try to touch your heels or perform sit-ups.

In case of injury or limitation, perform a plank hold if you are unable to hang from the pull-up bar. For the jump rope, consider riding a bike for 15-20 calories.

Intermediate option:

For time:

Accumulate 4 minutes of a pull-up bar dead-hang hold

Each time you drop from the bar, complete 60 double-unders and 20 V-ups.

Beginner option:

For time:

Accumulate 3 minutes of a foot-assisted pull-up bar hang hold

Each time you drop from the bar, complete 30 single-unders and 10 tuck-ups.

Coaching cues:

Resist gravity as you are hanging from the pull-up bar. This means not letting your shoulders come up to your ears. Instead, use your lats to pull your shoulders away from your ears.

Resources:

The Double-Under

The V-Up

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Saturday 250104

Complete as many rounds and reps as possible in 20 minutes of:

15 box jumps

12 kettlebell swings

9 ring dips

♀ 20-inch box and 53-lb kettlebell

♂ 24-inch box and 70-lb kettlebell

Post total rounds and reps to comments.

Stimulus and Strategy:

Today, the goal is to keep moving for the entire workout. Choose movements that allow you to complete each round in 3 minutes or less. The loading of the kettlebell should allow you to complete most of your rounds unbroken. For the ring dips, your option should allow you to perform at least 3 unbroken reps before resting. Stepping down is not required, but is recommended for most athletes.

Scaling:

Reduce the height of the box and the loading of the kettlebell. To limit the volume accumulated, change the time domain to 10 or 15 minutes.

To reduce the complexity of box jumps, consider performing a step-up to a shorter box. For the kettlebell swings, reduce the range of motion by swinging to shoulder height. For the ring dips, lower the rings so you can use your feet for assistance, or modify to ring push-ups.

In case of injury or limitation, perform a kettlebell deadlift or an unloaded good morning. For the ring dips, perform a single-arm dumbbell shoulder press or floor press.

Intermediate option:

Complete as many rounds and reps as possible in 20 minutes of:

15 box jumps

12 kettlebell swings

6 ring dips

♀ 20-inch box and 35-lb kettlebell

♂ 24-inch box and 53-lb kettlebell

Beginner option:

Complete as many rounds and reps as possible in 15 minutes of:

12 box step-ups

9 kettlebell swings

6 foot-assisted ring dips

♀ 12-inch box and 18-lb kettlebell

♂ 20-inch box and 26-lb kettlebell

Coaching cues:

Keep the rings tight to your body. Think about keeping your thumbs against your body from your pockets to your armpits.

Resources:

The Box Jump

The Kettlebell Swing

The Ring Dip

The Box Step-Up

Ring Dip Scaling

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Friday 250103

For time:

1,600-meter run

300-foot handstand walk

24 power snatches

♀ 125 lb

♂ 185 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is a longer-duration chipper. All athletes should aim to complete this effort in 20 minutes or less. The loading of the barbell is meant to be moderately heavy. This means for most, singles will be the most effective way to get through the reps. This load should also allow you to complete at least 4 reps per minute. For the handstand walk, choose an option that allows you to keep moving and advancing. Work hard and have fun with this one.

Scaling:

Reduce the distance of the run and handstand walk. Reduce the load of the barbell. If you are new to handstand walking, scale the distance or spend no more than 5 minutes working to accumulate as much distance as possible.

To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform a bear crawl. For the power snatches, perform these from the hang position or use a dumbbell.

In case of injury or limitation, perform a 3,500/5,000-meter Echo bike or 1,600/2,000-meter row in place of the run. For the handstand walk, work to accumulate a 2-minute plank hold. For the power snatches, perform a single-arm dumbbell snatch or a clean if there is an overhead limitation.

Intermediate option:

For time:

1,600-meter run

150-foot handstand walk

24 power snatches

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

800-meter run

150-foot bear crawl

24 power snatches

♀ 35 lb

♂ 45 lb

Coaching cues:

As you walk on your hands, think about pressing your hands down into the floor with each "step.” Actively pushing down, as if trying to squish the ground underneath your palms, helps keep your arms straight and shoulders stable to keep you on your hands for longer distances.

Resources:

Running Drills With Brian MacKenzie: Part 1

The Handstand Walk

The Power Snatch

The Bear Crawl

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Wednesday 250101

21-15-9 reps for time of:

Front squats

Chest-to-bar pull-ups

♀ 145 lb

♂ 205 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is a moderate-to-heavy sprint effort. While this workout does have Fran vibes, expect it to be a bit more challenging. Use a weight and volume for the front squats that allow you to complete the reps in 3 sets or less. For example, completing the set of 21 as 7/7/7. For the chest-to-bar pull-ups, you should be able to complete the reps in a similar manner.

Scaling:

Reduce the loading of the barbell to complete each round in 3 sets or less. If you prefer to attempt the prescribed load and pull-up variation, reduce the volume to 15-12-9 or 12-9-6 reps.

To decrease the complexity of the front squat, consider using dumbbells held in a front rack or a kettlebell held in a goblet position. For the chest-to-bar pull-ups, reduce the complexity by performing chin-over-bar pull-ups, jumping pull-ups, or ring rows.

In case of injury or limitations, perform your front squats to an elevated target, or substitute with a front-rack lunge, or an air squat. For the chest-to-bar pull-ups, perform single-arm ring rows or a bent-over dumbbell row.

Intermediate option:

21-15-9 reps for time of:

Front squats

Pull-ups

♀ 105 lb

♂ 155 lb

Beginner option:

12-9-6 reps for time of:

Front squats

Ring rows

♀ 55 lb

♂ 75 lb

Coaching cues:

On the chest-to-bar pull-ups, consider widening your grip on the pull-up bar. As you are performing reps, extend your upper chest toward the bar to make contact easier. These tips work for both butterfly and kipping pull-ups.

Resources:

The Front Squat

The Chest-to-Bar Pull-Up

The Kipping Pull-Up

The Butterfly Pull-Up

The Ring Row

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Tuesday 241231

For max reps:

Tabata dumbbell box step-ups

Rest 1 minute

Tabata GHD sit-ups

Rest 1 minute

Tabata push presses

Rest 1 minute

Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 20-lb dumbbells, 20-inch box, and 65-lb barbell

♂ 35-lb dumbbells, 24-inch box, and 95-lb barbell

Post total calories/reps for each exercise to comments.

Stimulus and Strategy:

Today’s workout is a Tabata mash-up. Complete the full 8 rounds of the first movement before moving on to the next. Continue in the same fashion until all four movements are complete. Your score is the total number of reps completed. The loading of both the dumbbells and the barbell should be light and allow you to keep moving. If you have not been training consistently on the GHD, reduce the range of motion or substitute with AbMat sit-ups.

Scaling:

Reduce the total volume of the workout by limiting the number of reps performed within each interval. Reduce the loading of the dumbbells and barbell. Lower the height of the box.

Limit the range of motion on the GHD sit-ups by going to parallel or performing AbMat sit-ups. For the push presses, consider using a pair of lighter dumbbells. As for the bar-facing burpees, perform up-downs or step over the bar.

In case of injury or limitation, perform the box step-ups without a pair of dumbbells and lower the height of the box. Perform a plank hold for the GHD sit-ups. For the push presses, perform a single-arm dumbbell push press or shoulder press. For the bar-facing burpees, perform an up-down or pick any machine to use in place of the exercise.

Intermediate option:

For max reps:

Tabata dumbbell box step-ups

Rest 1 minute

Tabata GHD sit-ups to parallel

Rest 1 minute

Tabata push presses

Rest 1 minute

Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 15-lb dumbbells, 20-inch box, and 55-lb barbell

♂ 20-lb dumbbells, 24-inch box, and 75-lb barbell

Beginner option:

For max reps:

Tabata box step-ups

Rest 1 minute

Tabata AbMat sit-ups

Rest 1 minute

Tabata push presses

Rest 1 minute

Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 12-inch box and 35-lb barbell

♂ 20-inch box and 45-lb barbell

Coaching cues:

When cycling lighter push presses, think about bringing your glutes to your heels instead of your hips to your toes.

Resources:

Dumbbell Box Step-Up

The GHD Sit-Up 
The Push Press

Bar-Facing Burpee - Jump-Over

Bar-Facing Burpee - Step-Over

The Box Step-Up

The AbMat Sit-Up

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Monday 241230

For time:

2,000-meter row

Post time to comments.

Compare to 190720 and similar 240213.

Stimulus and Strategy:

Today’s workout is a benchmark. If you have completed this benchmark previously, look back to your last attempt and use the information to help you attack the row. Push for a PR today. If this is your first time, ease into your first 500 meters and try to increase your pace the further you get into the effort. Most athletes can perform this effort as prescribed and record a benchmark time in the CrossFit Games app.

Scaling:

Reduce the total distance of the effort.

In case of injury or limitation, perform a 1,600-meter run or 3,500/5,000-meter Echo bike.

Intermediate option:

Same as Rx’d.

Beginner option:

On an 8-minute clock:

Row meters for distance

Coaching cues:

In your first 500 meters, hold 1-3 seconds faster than your target pace overall. In the middle 1,000 meters, pull back to your target pace. In the final 500 meters, find out what’s left in the tank.

Resources:

Rowing Technique Tips

Fixing Common Rowing Errors

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