Wednesday 230215
Wednesday 230215
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses♀ 95 lb ♂ 135 lb
Post rounds completed to comments.
Compare to 180228.Scaling:
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes longer than 1 minute.Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses♀ 45 lb ♂ 75 lb
Tuesday 230214
Tuesday 230214
4 rounds for time of:
Run 400 meters
50 squatsPost time to comments.
Compare to 181224.Scaling:
You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you can start running right after the last rep is complete.Beginner Option:
3 rounds for time of:
Jog 400 meters 30 squats
Monday 230213
Monday 230213
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-upsPost time to comments.
Compare to 180304.Scaling:
This workout contains many reps of two high-skill movements. Each round offers a large dose of both exercises, so plan on breaking them into multiple small sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving. Newer athletes might want to avoid the GHD sit-ups completely until they have built up a tolerance for this very potent movement.Intermediate Option:
3 rounds for time of:
30 GHD sit-ups
20 kipping handstand push-upsBeginner Option:
3 rounds for time of:
30 sit-ups
15 push-ups
Saturday 230211
Saturday 230211
3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups♀ 20-lb DBs ♂ 30-lb DBs
Post time to comments.
Compare to 200329.Scaling:
Practice a 250-m row during your warm-up to establish a pace for the workout. Select a thruster load that allows you to complete 25 consecutive reps in the warm-up. If you are unable to perform chest-to-bar pull-ups, use an option that develops the prerequisite strength.Intermediate Option:
3 rounds for time of:
Row 250 meters
15 dumbbell thrusters
9 chest-to-bar pull-ups♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
3 rounds for time of:
Row 250 meters
15 dumbbell thrusters
12 ring rows♀ 10-lb DBs ♂ 15-lb DBs
Friday 230210
Friday 230210
For time:
10 box jumps
10 bar muscle-ups
20 kettlebell snatches
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats
40 GHD sit-ups
40 medicine-ball cleans
50 burpees
50 triple-undersPost time to comments.
Compare to 151019.♀ 36-in box, 16-kg KB, 55-lb OHS, 14-lb ball
♂ 42-in box, 24-kg KB, 75-lb OHS, 20-lb ballScaling:
This chipper-style workout involves high-skill movements. If you do not have bar muscle-ups, pistols, or triple-unders, practice these skills prior to the workout. Choose modifications that allow you to work with minimal rest in order to keep intensity high.Intermediate Option:
For time:
10 box jumps
7 bar muscle-ups
20 kettlebell snatches
20 one-legged squats, alternating
30 toes-to-bars
30 overhead squats
40 GHD sit-ups
40 medicine-ball cleans
50 burpees
100 double-unders♀ 30-in box, 16-kg KB, 55-lb OHS, 14-lb ball
♂ 36-in box, 24-kg KB, 75-lb OHS, 20-lb ballBeginner Option:
For time:
10 box jumps
10 jumping bar muscle-ups
20 kettlebell snatches
20 squats
30 hanging knee raises
15 overhead squats
40 sit-ups
20 medicine-ball cleans
25 burpees
50 single-unders♀ 12-in box, 8-kg KB, 22-lb OHS, 6-lb ball
♂ 20-in box, 12-kg KB, 35-lb OHS, 10-lb ball
Thursday 230209
Thursday 230209
For 12 minutes complete:
3 deadlifts on the odd minutes
3 shoulder presses on the even minutesUse 80% of your max deadlift and shoulder press.
Post loads to comments.
Scaling:
In today’s lifting, you’ll move heavy loads with a consistent amount of recovery time. Experienced athletes should reference their 1-rep max to determine their loading for each movement. Newer athletes should choose weights that are challenging but with which they can maintain proper technique.
Tuesday 230207
Tuesday 230207
Grace
30 clean and jerks for timeOR
Isabel
30 snatches for time♀ 95 lb ♂ 135 lb
Post your workout choice, time, and load to comments.
Compare to 200715.Scaling:
Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.Intermediate Option:
30 clean and jerks for time
OR
30 snatches for time♀ 75 lb ♂ 115 lb
Beginner Option:
30 clean and jerks for time
OR
30 snatches for time♀ 55 lb ♂ 75 lb
Monday 230206
Monday 230206
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squatsPost rounds completed to comments.
Scaling:
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-bodyweight back squatsBeginner Option:
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats
Sunday 230205
Sunday 230205
Every 1:30 for 8 rounds, complete for quality:
25-ft handstand walkScaling:
Practice being inverted and work toward virtuosity. Use the opportunity prior to today’s skill work to give some attention to your personal weaknesses. Read “Weakness Bias Training” for inspiration.Beginner Option:
Every 1:30 for 8 rounds, complete for quality:
0:30 handstand hold or 1:00 plank hold
Friday 230203
Friday 230203
Complete as many rounds as possible in 18 minutes:
18-calorie row
12 push-ups
6 dumbbell squat snatches, alternating♀ 40-lb DB ♂ 60-lb DB
Post rounds completed to comments.
Scaling:
Watch The Dumbbell Squat Snatch and practice proper technique on the movement. Use a challenging weight for the workout that also allows you to maintain solid mechanics with minimal rest.Intermediate Option:
Complete as many rounds as possible in 18 minutes:
18-calorie row
12 push-ups
6 dumbbell squat snatches, alternating♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
Complete as many rounds as possible in 18 minutes:
18-calorie row
12 assisted push-ups
6 dumbbell power snatches + overhead squat, alternating♀ 10-lb DB ♂ 15-lb DB