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
Thursday 230202
Thursday 230202
For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs♀ 125 lb ♂ 185 lb
Post time to comments.
Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs♀ 105 lb ♂ 155 lb
Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing♀ 45 lb ♂ 65 lb
Wednesday 230201
Wednesday 230201
10 80-yard shuttle sprints
Rest as needed between efforts.For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
Post best and worst times to comments.
Compare to 160914.Scaling:
Warm up appropriately before beginning these shuttle repeats. Spend roughly 10 minutes on a general warm-up, followed by 10-15 minutes on sprint-specific warm-up drills. Each sprint should be a max effort. Beginner-level athletes should reduce the number of rounds. Intermediate athletes can do this workout as prescribed.Beginner Option:
5 80-yard shuttle runs
Rest as needed between efforts.For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.
Monday 230130
Monday 230130
21-15-9-6 reps for time of:
Bike calories
Handstand push-upsPost time to comments.
Scaling:
Sprint the bike and choose modifications on the handstand push-ups that allow for big sets and minimal rest.Intermediate Option:
For time:
21-15-9-6 reps of:
Bike calories
15-9-6-3 reps of:
Handstand push-upsBeginner Option:
15-9-6 reps for time of:
Bike calories
Push-ups
Sunday 230129
Sunday 230129
New York Minute
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
150 wall balls
30 muscle-ups
30 clean and jerks♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbellPost time to comments.
Scaling:
If you don’t have a partner, complete half the reps while maintaining the structure of 1 minute on, 1 minute off in the workout.Solo Option:
Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:
75 wall balls
15 muscle-ups
15 clean and jerks♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbellBeginner Option:
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
100 wall balls
30 ring rows + jumping dip
30 clean and jerks♀ 6-lb ball, 45-lb barbell
♂ 10-lb ball, 55-lb barbell
Saturday 230128
Saturday 230128
Back squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 220923.Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.