Saturday 241228

Complete as many rounds and reps as possible in 8 minutes of:

2 wall walks

2 deadlifts

♀ 205 lb

♂ 315 lb

Post total rounds to comments.

Compare to 231227.

Stimulus and Strategy:

The goal today is to perform at least 1 round per minute. Reduce the difficulty of the wall walks to complete each round in 30 seconds or less. Loading of the barbell should feel moderate to heavy, allowing you to maintain unbroken sets for the majority of the workout.

Scaling:

Reduce the loading of the barbell.

To decrease the complexity of the wall walks, reduce the range of motion by only taking two to three steps toward the wall, or performing an inchworm + a push-up.

In case of injury or limitation, perform a sumo deadlift with a barbell, kettlebell, or dumbbell in place of the deadlifts. If needed, eliminate the external loading and perform a GHD hip extension or a PVC good morning. As for the wall walks, perform an inchworm + push-up or shoulder taps in a plank hold.

Intermediate option:

Complete as many rounds and reps as possible in 8 minutes of:

2 wall walks

2 deadlifts

♀ 125 lb

♂ 185 lb

Beginner option:

Complete as many rounds and reps as possible in 8 minutes of:

2 inchworm + push-ups

2 deadlifts

♀ 55 lb

♂ 75 lb

Coaching cues:

This barbell will get heavy. Take a deep breath, brace your core, and pull your shoulders back and down. Don’t get caught being lazy.

Resources:

The Wall Walk

The Deadlift

Inchworm + Push-Up

Find a gym near you:

View the CrossFit map

Friday 241227

2 rounds for time of:

50 alternating dumbbell snatches

50 wall-ball shots

♀ 35-lb dumbbell and 14-lb medicine ball to 9-foot target

♂ 50-lb dumbbell and 20-lb medicine ball to 10-foot target

Post time to comments.

Compare to 231226.

Stimulus and Strategy:

Today’s workout is a short-to-moderate duration effort. The challenge is hanging on when you really want to rest. Aim to complete this effort in 15 minutes or less. Some advanced athletes may be able to go sub 10 minutes. Use a load for both movements that allows you to maintain large sets.

Scaling:

Reduce the overall volume by completing 20-30 reps for each movement. Reduce the loading of the dumbbell and medicine ball to maintain sets of 15 or more reps for intermediate athletes and 10 or more reps for beginners.

Reduce the complexity of the dumbbell snatch by performing a hang dumbbell snatch. As for the wall-ball shots, reduce the height of the target.

In case of injury or limitation, perform a single-arm dumbbell snatch on the unaffected arm. If there is an overhead limitation, perform a dumbbell clean or sumo deadlift high pull. For the wall-ball shots, perform a med-ball front squat if there is an overhead limitation or a med-ball push press if there is a squatting limitation.

Intermediate option:

2 rounds for time of:

50 alternating dumbbell snatches

50 wall-ball shots

♀ 25-lb dumbbell and 10-lb medicine ball to 9-foot target

♂ 35-lb dumbbell and 14-lb medicine ball to 10-foot target

Beginner option:

2 rounds for time of:

30 alternating dumbbell snatches

30 wall-ball shots

♀ 10-lb dumbbell and 6-lb medicine ball to 9-foot target

♂ 15-lb dumbbell and 10-lb medicine ball to 10-foot target

Coaching cues:

To maintain a better back position in the dumbbell snatch, focus on bracing your abdominals and maintaining an active shoulder as you return the dumbbell to the ground to begin the next repetition.

Resources:

The Dumbbell Snatch

The Wall-Ball Shot

Find a gym near you:

View the CrossFit map

Wednesday 241225

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk

2 candlestick rocks

3 burpees

4 push-ups

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 handstand push-ups

12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 231225.

Stimulus and Strategy:

Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.

Scaling:

The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).

To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform an inchworm. On the burpees, perform an up-down. On the handstand push-ups, perform a dumbbell shoulder press or pike push-up. And for the single-leg squats, use a higher target or do an air squat.

In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.

Intermediate option:

Same as Rx’d.

Beginner option:

12 rounds for time, starting with 1 and adding an exercise each round:

1 inchworm

2 candlestick rocks

3 burpees

4 push-ups from the knees

5 walking lunges

6 air squats

7 sit-ups

8 jumping squats

9 jumping lunges

10 broad jumps

11 dumbbell shoulder presses

12 box step-ups

♀ 10-lb dumbbell, 12-inch box

♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Coaching cues:

As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.

Resources:

The Wall Walk

Candlestick Conditioning Drills

The Burpee

The Push-Up

The Walking Lunge

The Air Squat

The AbMat Sit-Up

The Broad Jump

The Kipping Handstand Push-Up

The Single-Leg Squat

Push-Up on the Knees

The Dumbbell Press

The Box Step-Up

Find a gym near you:

View the CrossFit map

Tuesday 241224

Strict Nicole

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps strict pull-ups

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

Compare to 231007.

Stimulus and Strategy:

This variation of the classic workout Nicole calls for strict pull-ups. Use the run as recovery for the next set of pull-ups. Athletes should aim to complete around 6 sets within the 20-minute workout.

Scaling:

To limit the total amount of volume, you can “cap” your pull-ups in each round. For example, perform only 3-5 strict pull-ups per round instead of pushing to failure.

If you have strict pull-ups but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups. If you do not yet have strict pull-ups, perform a moderately challenging version of banded strict pull-ups or ring rows.

In case of injury or limitation, perform 800/1,000 meters on a bike or 400/500 meters on a rower. For the strict pull-ups, you can perform a single-arm dumbbell bent-over row.

Intermediate option:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps strict pull-ups + kipping pull-ups

*If you have strict pull-ups, but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups.

Beginner option:

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

Max-reps banded strict pull-ups

Coaching cues:

Strict doesn’t mean slow. Pull your chin over the bar quickly by driving your elbows to the ground and keeping a tight body position.

Resources:

Running Workshop: Falling = Living

The Strict Pull-Up

The Kipping Pull-Up

Pull-Up - Strict Banded

Find a gym near you:

View the CrossFit map

Monday 241223

7 sets for load of:

1 deadlift

1 hang power clean

1 power clean

Post loads to comments.

Stimulus and Strategy:

Today’s workout is a heavy day. Heavy is relative to each athlete. The three movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.

Scaling:

Reduce the loading of the barbell to maintain the safety and integrity of the lifts.

Use dumbbells to decrease the complexity of the movements.

In case of injury or limitation, perform the complex with a single dumbbell. The movements can also be broken down into bodyweight counterparts: hip extensions for deadlifts, ring rows or pull-ups for the hang power cleans, and a box jump for the power clean.

Intermediate option:

Same as Rx’d.

Beginner option:

7 sets for load of:

2 deadlifts

2 hang power cleans

2 power cleans

Coaching cues:

Actively pull the barbell into your body throughout this complex. Allowing space between you and the barbell will result in inefficient movement and, often, a missed lift.

Resources:

The Deadlift

The Hang Power Clean

The Power Clean

Find a gym near you:

View the CrossFit map

Saturday 241221

Complete as many reps as possible in 30 minutes of:

800-meter run

20 toes-to-bars

20/30 Echo bike calories

Post rounds and reps to comments.

Stimulus and Strategy:

Today’s workout is a longer-duration effort. All athletes should aim to complete at least 3 rounds, however, some advanced athletes may be able to knock at the door of 5-6 rounds. Choose an option for toes-to-bar that allows you to maintain consistent sets of 5 or more reps.

Scaling:

Reduce the overall duration of the workout to 15-20 minutes.

Reduce the distance of the run to something you can complete in 5 minutes or less, the number of toes-to-bars to something you can complete in 4 sets or less, and the number of calories to something you can complete in 2 minutes or less.

Reduce the range of motion of the toes-to-bars by performing knees-to-chests, hanging knee raises, or V-ups.

In case of injury or limitation, perform 800/1,000 meters on the rower in place of the run. Perform sit-ups or a 1-minute plank hold in place of toes-to-bar. Perform a 400-meter run or 400/500-meter row in place of the calories on the bike.

Intermediate option:

Complete as many reps as possible in 30 minutes of:

800-meter run

20 knees-to-chests

15/20 Echo bike calories

Beginner option:

Complete as many reps as possible in 20 minutes of:

400-meter run

10 hanging knee raises

10/15 Echo bike calories

Coaching cues:

On longer-duration monostructural efforts, focus on maintaining better posture. Think about keeping your chest facing forward as opposed to facing the ground.

Resources:

Running Fundamentals

The Kipping Toes-to-Bar

Rogue Echo Bike

Kipping Hanging Knee Raise

Find a gym near you:

View the CrossFit map

Friday 241220

3 rounds for time of:

21 front squats

15 box jumps

9 strict handstand push-ups

♀ 105-lb barbell and 20-inch box

♂ 155-lb barbell and 24-inch box

Post time to comments.

Stimulus and Strategy:

Today’s workout is a short-to-moderate duration effort and is going to take some mental fortitude to push through the front squats. The goal is to choose a weight you can hang on to for all 21 reps. This shouldn’t be easy, but it also shouldn’t be extremely hard. It should be a grind. After the front squats, be careful on your first box jump. Plan to jump a little higher than you think you need to. For the handstand push-ups, choose an option that allows you to complete your reps in 1 minute or less.

Scaling:

Reduce the loading of the barbell and the height of the box.

Maintain the stimulus of the jump unless you have an injury or limitation, in which case you can switch to a step-up. For the handstand push-ups, consider performing dumbbell shoulder presses, or pike push-ups.

In case of injury or limitation, perform your squats to a target or perform air squats. For the box jumps, reduce the height and perform step-ups or 30 seconds on the bike. For the handstand push-ups, consider a single dumbbell shoulder press or push-ups from the knees.

Intermediate option:

3 rounds for time of:

21 front squats

15 box jumps

9 dumbbell shoulder presses

♀ 75-lb barbell, 35-lb dumbbells, and 20-inch box

♂ 115-lb barbell, 50-lb dumbbells, and 24-inch box

Beginner option:

3 rounds for time of:

15 front squats

12 box step-ups

5 dumbbell shoulder presses

♀ 35-lb barbell, 15-lb dumbbells, and 12-inch box

♂ 45-lb barbell, 20-lb dumbbells, and 20-inch box

Coaching cues:

When you are front squatting, find a spot on the wall above your natural gaze. This spot is where you want to drive your elbows throughout each of your reps.

Resources:

The Front Squat

The Box Jump

The Strict Handstand Push-Up

The Box Step-Up

The Dumbbell (Shoulder) Press

Handstand Push-Up Variations

Find a gym near you:

View the CrossFit map

Wednesday 241218

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

30 double-unders

10 burpees-to-rings

5 ring muscle-ups

Set the rings to 6 inches above reach.

Post reps to comments.

Stimulus and Strategy:

In today’s triplet, expect to feel some movement function interference. While 5 muscle-ups may not be a big number, the accumulated fatigue from double-unders and burpees will make those 5 reps feel more challenging.

Scaling:

Reduce the reps of all three movements to complete each round in 3 minutes or less.
Spend 30 seconds on double-under attempts or perform single-unders. Reduce the height of the rings for the burpee target. Perform jumping ring muscle-ups or low-ring transitions.
In case of injury or limitation, perform 30 seconds of work on any machine for the double-unders. Perform up-downs for the burpees. For the ring muscle-ups, perform a single-arm ring row.

Intermediate option:

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

15 double-unders

10 burpees-to-rings

3 ring muscle-ups

Set the rings to 6 inches above reach.

Beginner option:

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

15 single-unders

7 burpees

3 low-ring muscle-up transitions

Coaching cues:

When performing the burpees to a ring, consider putting a mark on the floor under the rings. This mark is where you want to put your hands. Then, when you jump your feet to your hands, your feet will be directly under the rings.

Resources:

The Double-Under

The Burpee

The Kipping Muscle-Up

Low-Ring Muscle-Up Tips

Find a gym near you:

View the CrossFit map

Tuesday 241217

For time:

10 snatches

40 air squats

8 snatches

40 air squat

6 snatches

40 air squats

4 snatches

40 air squats

2 snatches

♀ 125 lb

♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. Athletes should aim to complete this workout in 14 minutes or less. Expect the air squats to make the snatches more difficult than you want them to be. The loading of the snatches should be moderate to heavy. Some athletes may be able to perform a few touch-and-go reps, however, most will find success in performing quick singles.

Scaling:
Reduce the load of the barbell to complete the first 10 snatches in 2 minutes or less. Reduce the reps of the air squats to complete each set in 1:30 or less. Reduce the complexity of the snatch by performing a hang snatch. In case of injury or limitation, perform a hang snatch or single-arm dumbbell snatch in place of the snatch. For the air squats, consider squatting to a target, or performing a lunge or a box step-up.

Intermediate option:

For time:

10 snatches

40 air squats

8 snatches

40 air squats

6 snatches

40 air squats

4 snatches

40 air squats

2 snatches

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

10 snatches

15 air squats

8 snatches

15 air squats

6 snatches

15 air squats

4 snatches

15 air squats

2 snatches

♀ 35 lb

♂ 45 lb

Coaching cues:
Especially as fatigue accumulates in your lower body, focus on finishing the second and third pulls. Don’t get caught trying to “sneak” under the barbell. 

Resources:

The Snatch

The Power Snatch

The Air Squat

Find a gym near you:

View the CrossFit map

Monday 241216

50-35-20 reps for time of:

Hand-release push-ups

Row calories

Post time to comments.

Stimulus and Strategy:
Today’s workout is a play on last Monday’s effort. It’s also a sprint. Both workouts are simple gymnastics movements followed by a sprint on a piece of monostructural equipment. However, last Monday was a pulling gymnastics function and today is pressing. Like last week, do not “game” the workout. Move as quickly as possible through the push-ups and the row. Choose options that allow you to finish in 12 minutes or less.

Scaling:
Reduce the reps of both the hand-release push-ups and the calories on the rower to keep the round of 50 under 3 minutes for each movement.
Perform the hand-release push-ups from the knees or perform regular push-ups with your hands on a stable 30-inch box and your feet on the floor.
In case of injury or limitation, perform a single-arm dumbbell floor press in place of the hand-release push-up. If you do not have a rower, choose any other machine or run 400/300/200 meters, respectively.

Intermediate option:

35-25-15 reps for time of:

Hand-release push-ups

Row calories

Beginner option:

20-15-10 reps for time of:

Hand-release push-ups from the knees

Row calories

Coaching cues:
In the push-up, the entire body should travel up and down together. To ensure the upper and lower body are connected, squeeze your quads, glutes, and abdominals throughout the movement.

Resources:

A Fresh Take on the Lowly Push-Up

Rowing Technique Tips

Find a gym near you:

View the CrossFit map