Wednesday 230510

IGNITE Workout

With an 18-minute running clock, complete:

21-15-9 reps of:

Thrusters

Lateral burpees over the bar

Sit-ups

♀ 65 lb  ♂95 lb

In the remaining time, establish a max weight of the complex:

1 power clean + 1 hang squat clean

Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.

Post time of the triplet and max load to comments.

Forging Youth Resilience Fundraiser, May 1-31

Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May – Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.



Scaling:

Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.

Beginner Option:

With an 18-minute running clock, complete:

21-15-9

Thrusters

Lateral burpees over the bar

Sit-ups

♀ 35 lb ♂ 45 lb

In the remaining time, establish a max weight of the complex:

1 power clean + 1 hang squat clean

Tuesday 230509

Push press 5-5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

Compare to 140312.



Scaling:

Ideally, each set will be as heavy as possible, but newer athletes should start light and slowly add weight as they become comfortable.

Monday 230508

For 20 minutes:

Run 1 mile

In the remaining time, complete as many rounds as possible of:

7 strict toes-to-bars

14 handstand shoulder taps

Post reps completed to comments.



Scaling:

Deconditioned athletes can take a stopwatch on a 4-minute walk or jog, then turn around and return for a modified mile run. The gymnastics portion of this workout can be reduced to hanging knee raises and plank shoulder taps.

Beginner Option:

For 15 minutes:

Jog 800 meters

In the remaining time, complete as many rounds as possible of:

7 strict hanging knee raises

14 plank shoulder taps

Saturday 230506

The Chief

Max rounds in 3 minutes of:

3 power cleans

6 push-ups

9 squats

♀ 95 lb  ♂135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Compare to 130203.



Scaling:

Reduce the load and number of cycles. Intermediate athletes should aim to complete 3+ rounds per cycle.

Intermediate Option:

Max rounds in 3 minutes of:

3 power cleans

6 push-ups

9 squats

♀ 85 lb  ♂125 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner Option:

Max rounds in 3 minutes of:

3 dumbbell power cleans

6 push-ups

9 squats

♀ 15-lb DBs  ♂20-lb DBs

Rest 1 minute. Repeat for a total of 3 cycles.

Friday 230505

50-40-30-20-10 reps for time of:

Bike calories

GHD sit-ups

Post time to comments.



Scaling:

Reduce the overall volume of this couplet. If you’re unfamiliar with the GHD, modify the movement to AbMat sit-ups. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, practice the movement and consider using AbMat sit-ups in the workout.

Intermediate Option:

For time:

50-40-30-20-10 reps of:

Bike calories

30-25-20-15-10 reps of:

GHD sit-ups

Beginner Option:

30-20-10 reps for time of:

Bike calories

Sit-ups

Thursday 230504

For time:

10 squat snatches, ♀ 75 lb ♂ 115 lb

10 squat snatches, ♀ 85 lb ♂ 125 lb

10 squat snatches, ♀ 95 lb ♂ 135 lb

Post time to comments.



Scaling:

Reduce the load on each set to maintain solid mechanics while pushing the intensity.

Intermediate Option:

For time:

10 squat snatches, ♀ 65 lb ♂ 95 lb

10 squat snatches, ♀ 75 lb ♂ 115 lb

10 squat snatches, ♀ 85 lb ♂ 125 lb

Beginner Option:

For time:

10 squat snatches, PVC pipe or dowel

10 squat snatches, empty barbell ♀ 35 lb ♂ 45 lb

10 squat snatches, ♀ 45 lb ♂ 55 lb

Tuesday 230502

4 rounds for time of:

25 pull-ups

Run 200 meters

15 box jump-overs*

Run 200 meters

*For the box jump-overs, jump completely over the box.

♀ 12-in box  ♂ 20-in box

Post time to comments.



Scaling:

Newer athletes should reduce the pull-up volume and modify the movement if you are unable to string together 10 reps. For the box jump-overs, choose to land on top of the box, and step down.

Intermediate Option:

4 rounds for time of:

15 pull-ups

Run 200 meters

15 box jump-overs*

Run 200 meters

*For the box jump-overs, jump completely over the box.

♀ 12-in box  ♂ 20-in box

Beginner Option:

3 rounds for time of:

15 assisted pull-ups

Run 200 meters

15 box jumps

Run 200 meters

♀ 12-in box  ♂ 20-in box

Monday 230501

With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.

Start with a 185-lb barbell for women and a 275-lb barbell for men, and deadlift for as long as possible.

Post heaviest deadlift to comments.



Scaling:

Intermediate athletes can maintain the format of this workout, but start with a lighter load in order to get through 10+ rounds. Newer athletes should ignore the clock and spend more time practicing the deadlift.

Beginner Option:

Deadlift 1-1-1-1-1-1-1-1-1-1 reps

Sunday 230430

Complete as many reps as possible in 8 minutes of:

3 strict handstand push-ups

3 overhead squats

6 strict handstand push-ups

3 overhead squats

9 strict handstand push-ups

3 overhead squats

12 strict handstand push-ups

6 overhead squats

15 strict handstand push-ups

6 overhead squats

18 strict handstand push-ups

6 overhead squats

21 strict handstand push-ups

9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb



Scaling:

Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:

Complete as many reps as possible in 8 minutes of:

1 strict handstand push-up

3 overhead squats

2 strict handstand push-ups

3 overhead squats

3 strict handstand push-ups

3 overhead squats

4 strict handstand push-ups

6 overhead squats

5 strict handstand push-ups

6 overhead squats

6 strict handstand push-ups

6 overhead squats

7 strict handstand push-ups

9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:

Complete as many reps as possible in 8 minutes of:

3 push-ups

3 overhead squats

6 push-ups

3 overhead squats

9 push-ups

3 overhead squats

12 push-ups

6 overhead squats

15 push-ups

6 overhead squats

18 push-ups

6 overhead squats

21 push-ups

9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb

Friday 230428

Complete as many rounds as possible in 20 minutes of:

2 rope climbs, 15-ft.

20 single-leg squats, alternating

40 double-unders

Post rounds completed to comments.

Compare to 210819.



Scaling:

Today we are working on high-skill movements. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

2 rope climbs, lying to standing

20 squats

40 single-unders