Thursday 230622
Thursday 230622
For quality, accumulate:
5 minutes of L-sit hold
5 minutes of handstand hold
10 minutes of plank holdBreak up the work as needed.
Post results to comments.
Scaling:
The intention today is virtuosity in three 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.Beginner Option:
For quality,
5 minutes to practice L-sit drills
5 minutes to practice getting inverted
5 minutes plank hold
Friday 230623
Friday 230623
Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 220829 and 210506.Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups♀ 55 lb. ♂ 75 lb.
Monday 230619
Monday 230619
Randy
For time:75 power snatches
♀ 55 lb. ♂ 75 lb.
Post time to comments.
Compare to 210203.Coaches: for a full class plan, tips and tricks for running "Randy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.
Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.Beginner Option:
50 power snatches♀ 15 lb. ♂22 lb.
Sunday 230618
Sunday 230618
3 rounds for time of:
25 deadlifts
800-meter run♀ 155 lb ♂ 225 lb
Post time to comments.
Scaling:
Newer athletes should reduce the load and overall volume of this workout.Intermediate Option:
3 rounds for time of:
20 deadlifts
800-meter run♀ 125 lb ♂ 185 lb
Beginner Option:
2 rounds for time of:
20 deadlifts
800-meter run♀ 65 lb ♂ 95 lb
Saturday 230617
Saturday 230617
Hope for Refugees
3 rounds of:Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpeesThis workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.
♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in boxUse a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.
Post reps completed to comments.
Compare to 220507.Scaling:
Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees♀ 25-lb DB
♂ 35-lb DBBeginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups
Burpees♀ 15-lb DB
♂ 20-lb DB
Thursday 230615
Thursday 230615
3 x 6-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 40 seconds
Burpee for 20 seconds, rest 40 seconds
Bike for 30 seconds, rest 30 seconds
Burpee for 30 seconds, rest 30 seconds
Bike for 40 seconds, rest 20 seconds
Burpee for 40 seconds, rest 20 secondsPost calories/reps completed each round to comments.
Scaling:
All athletes can maintain the format of today’s bike and burpee intervals. Newer athletes should attempt to keep moving at any pace during the working intervals.
Wednesday 230614
Wednesday 230614
Army Combat Fitness Test Events
1. In 5 minutes, establish a 3-rep-max deadlift
Rest 2:00
2. For distance: standing power throw
Rest 3:00
3. Complete as many reps as possible in 2 minutes of: hand-release push-ups
Rest 3:00
4. For time: sprint, drag, carry
Rest 4:00
5. Max plank hold
Rest 2:00
6. For time: run 2 milesComplete all six ACFT events and post scores to comments. Celebrate the U.S. Army’s Birthday and learn more about the ACFT here.
Scaling:
Newer athletes should focus on maintaining sound mechanics on the deadlift triple, and reduce the distance on the run effort. Experienced athletes can choose to complete all six events and see where they stack up. Post to comments.Beginner Option:
Deadlift 3-3-3-3-3 repsComplete as many reps as possible in 2 minutes of:
Hand-release push-upsFor time:
Run 1 mile
Tuesday 230613
Tuesday 230613
For time:
100 box step-ups
100 push-ups
10 squat snatches♀ 20-in box, 125 lb
♂ 24-in box, 185 lbPost time to comments.
Scaling:
Warm up to a moderately heavy snatch for the day. Ideally, use 70% of your 1-rep-max snatch.Intermediate Option:
For time:
100 box step-ups
100 push-ups
10 squat snatches♀ 20-in box, 105 lb
♂ 24-in box, 155 lbBeginner Option:
For time:
50 box step-ups
50 assisted push-ups
10 squat snatches♀ 20-in box, 35 lb
♂ 24-in box, 45 lb
Sunday 230611
Sunday 230611
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 20-inch/24-inch obstacle♀ 65 lb ♂ 95 lb
Post time to comments.
Compare to 121024.Scaling:
Reduce the load on the barbell and the height of the obstacle in order to keep a steady pace on today’s couplet.Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps, over 14-inch/20-inch obstacle♀ 65 lb ♂ 95 lb
Beginner Option:
18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Lateral jumps over a dumbbell♀ 35 lb ♂ 45 lb
Saturday 230610
Saturday 230610
Complete as many rounds as possible in 15 minutes of:
50 double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2♀ 35-lb DB ♂ 50-lb DB
Post rounds completed to comments.
Scaling:
If you have double-unders, but are working toward stringing together bigger sets, give yourself a 1-minute window each round to complete 50 or as many reps as possible. Newer athletes should reduce the load.Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
1 minute of double-unders
25-ft overhead walking lunge, arm 1
25-ft overhead walking lunge, arm 2♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
50 single-unders
25-ft walking lunge, arm 1
25-ft walking lunge, arm 2♀ 10-lb DB ♂ 15-lb DB