Saturday 240518
Saturday 240518
On a 6-minute clock, complete:
800-meter run
Max-reps GHD hip extensions in the remaining timePost reps to comments.
Scaling:
Today’s workout is a sprint. The goal is to complete the run in 2:30-4:30. Expect your posterior chain to be lit up. Time is running out, so keep breaks brief — no more than a few breaths before getting back to work. Hold yourself accountable to range-of-motion standards on the GHD. Scaling is encouraged, but if you’re hitting this as prescribed, watch the video resource carefully to be sure your movement is sound.Intermediate option:
On a 6-minute clock, complete:600-meter run
Max-reps GHD hip extensions in the remaining time.Beginner option:
On a 6-minute clock, complete:400-meter run
Accumulate max time in a GHD Superman hold in the remaining time.Resources:
The GHD Hip Extension
From the Archives: Running TechniqueCoaches and Athletes: Gain a better understanding of CrossFit with the Online Level 1 Course.
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Friday 240517
Friday 240517
Every minute on the minute for as long as possible:
3 burpees
7 chest-to-bar pull-ups
11 wall-ball shots♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot targetYour workout is over when you fail to complete the work within the minute or at the 15-minute mark.
Post final minute completed successfully to comments.
Scaling:
Today is a mental grind. How deep are you willing to go into the pain cave? Can you keep moving even though your mind is telling you to quit? This workout will help you answer these questions. The goal is to finish all 21 reps in 40-59 seconds and hang on for as many rounds as possible. If you are unable to perform the required repetitions within the minute, your workout is over. If you can make it through 15 sets, congratulations, and do not go any further. Hitting this workout as prescribed is tempting, but consider scaling the movements to finish at least 7 sets. Stay mentally strong and good luck.Intermediate option:
Every minute on the minute for as long as possible:3 burpees
5 chin-over-bar pull-ups
11 wall-ball shots♀ 10-lb ball to a 9-foot target
♂ 14-lb ball to a 10-foot targetYour workout is over when you fail to complete the work within the minute or at the 15-minute mark.
Beginner option:
Every minute on the minute for as long as possible:3 burpees
5 ring rows
7 wall-ball shots♀ 6-lb ball to a 9-foot target
♂ 10-lb ball to a 10-foot targetYour workout is over when you fail to complete the work within the minute or at the 10-minute mark.
Resources:
The Burpee
The Chest-to-bar Pull-up
The Wall-Ball Shot
The Kipping Pull-up
The Ring RowFind a gym near you:
View the CrossFit mapSemifinals Are Back!
The live CrossFit Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Semifinals"Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.
Wednesday 240515
Wednesday 240515
CrossFit Total
For load:
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 repPost loads to comments.
Compare to 220810.
Scaling:
Today is an opportunity to go heavy relative to your capacity. The loads today should require all of your attention and focus. The load is not heavy if you can carry on a conversation mid-lift. Advanced and intermediate athletes may attempt max-effort lifts for each movement and shoot for a personal record if the “iron” is hot. Newer athletes should treat today as an opportunity to practice technique and get comfortable with heavy lifts.Intermediate option:
Same as Rx’dBeginner option:
For load:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 repsResources:
The Back Squat
The Shoulder Press
The DeadliftFind a gym near you:
View the CrossFit mapSemifinals Are Back!
The live CrossFit Games Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Games Semifinals"Featured photo:
2022 CrossFit Games Mock Affiliate
Tuesday 240514
Tuesday 240514
10 sets, each for time:
50-meter swim
Rest 1 minute between sets.Post your fastest and slowest time to comments.
Scaling:
Today we are performing 10 sprint-style efforts. Each set should take no more than 1 minute to complete. If you do not have access to a pool or open water, use the substitutions listed below. Intermediate athletes can do this workout as prescribed. Beginner athletes should reduce the distance of each effort.Modifications: 150/200-meter ski erg, 150/200-meter row, 300/400-meter C2 bike.
Intermediate option:
Same as Rx’dBeginner option:
10 sets, each for time:25-meter swim
Rest 1 minute between sets.Resources:
Swimming Tips for CrossFit Athletes Part 1 With Chris MichelmoreFind a gym near you:
View the CrossFit mapFeatured photo:
Taken by FLSportsGuy Photography at the 2023 WheelWOD Games.
Monday 240513
Monday 240513
Freestanding handstand push-up practice
Spend 15-20 minutes practicing the following progression:
Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple freestanding handstand push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 freestanding handstand push-upsPost rounds and reps to comments.
Scaling:
The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.Setup and execution:
*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.
Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.
Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.
Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.
Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.
Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.
Modifications:
Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.
Intermediate option:
Spend 15-20 minutes practicing the following progression:Headstand
Headstand with knees to chest
From the headstand position, kick upward to a handstand and hold
Kick to a handstand, hold, and lower back to a headstand
Multiple handstand push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 handstand push-ups*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.
Beginner option:
Spend 15-20 minutes practicing the following progression:Inchworm
Pike headstand
Pike handstand hold
Pike push-up negative
Multiple pike push-ups
Rest at least 10 minutes, then perform:
As many rounds and reps as possible in 10 minutes of:
35 single-unders
5 pike push-ups*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.
Resources:
The Freestanding Handstand Push-up
The Handstand
The Kipping Handstand Push-up
Handstand Push-up Variations
The Double-underFind a gym near you:
View the CrossFit mapFeatured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.
Saturday 240511
Saturday 240511
Guest Programmer – Rob Lawson
April 30-May 12, 2024Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb♀ 125 lb, 15 feet
♂ 185 lb, 15 feetPost total rounds and reps to comments.
Scaling:
In today’s workout, we have hinging, pushing, pulling, and a moderately weighted barbell.The load, rep range, and time domain for this AMRAP should encourage people to complete quick singles on the power cleans (bonus: singles save your grip for the rope climbs). If you can, hold on to the last power clean and go right into the shoulder-to-overheads before moving on to the rope. Use a load that allows you to perform push jerks and cycle reps.
The best athletes can aim to consistently hit sub-1 minute rounds, with a goal of 10+ total rounds. For the majority, set a goal of 6 rounds, and ensure load and scaling options allow you to achieve this volume.
Enjoy!
Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb♀ 95 lb, 15 feet
♂ 135 lb, 15 feetBeginner option:
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
3 lying to standing on the rope♀ 35 lb
♂ 45 lbResources:
A New Way To Rope Climb
The Power Clean
The Push Jerk
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Learn More About Guest ProgrammingFind a gym near you:
View the CrossFit map
Friday 240510
Friday 240510
Guest Programmer – Rob Lawson
April 30-May 12, 20245 sets for max reps:
On a 3-minute clock, complete:
400/500-meter row
8 burpees over rowerIn the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.♀ 35 lb
♂ 50 lbPost total reps to comments.
Scaling:
This interval workout is about pushing hard for 3 minutes, then maximizing your recovery to maintain your output across all sets. The goal is to finish the row around 2 minutes, with some pushing closer to 1:45 or under. Once the 8 burpees are complete, you should have 45 seconds to 1 minute to accumulate dumbbell snatches.There are a couple of goals for this workout:
Find the maximum pace on the rower that allows you to get off and get straight to work on the burpees.
Practice fast transitions between movements.
Build capacity toward bigger sets of alternating dumbbell snatches.
Focus on recovery each round. With the 1:1 work-to-rest ratio, aim to maintain your output across all the rounds.
With the forced rest, push hard today and dare to hold on to the dumbbell until you hear the clock!
Intermediate option:
5 sets for max reps:On a 3-minute clock, complete:
350/400-meter row
8 burpees over rowerIn the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.♀ 20 lb
♂ 35 lbBeginner option:
4 sets for max reps:On a 3-minute clock, complete:
200/250-meter row
8 burpeesIn the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.♀ 10 lb
♂ 15 lbResources:
Rowing
The Burpee
The Dumbbell Power Snatch
Learn More About Guest ProgrammingFind a gym near you:
View the CrossFit mapFeatured photo:
Taken by Charlotte Foerschler at Drop Box CrossFit in Virginia Beach, Virginia.
Wednesday 240508
Wednesday 240508
Guest Programmer – Rob Lawson
April 30-May 12, 2024For time:
50 dumbbell push presses
50 box jumps
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch boxPost time to comments.
Scaling:
In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them again — all paired with a test of leg and core stamina in the box jumps and GHD sit-ups.This dumbbell chipper starts fast and gets a bit sticky in the front squats. In order to finish in sub-15 minutes, you will need to keep moving on the thrusters, stringing together big sets.
The accumulation of work becomes evident when you start your first couple of thrusters. Dig in and go big for the finish!
The goal is to be done around the 20-minute mark.
Intermediate option:
For time:
35 dumbbell push presses
35 box jumps
35 dumbbell front squats
35 GHD sit-ups to parallel
35 dumbbell thrusters♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch boxBeginner option:
For time:
25 dumbbell push presses
25 box step-ups
25 dumbbell front squats
25 hollow rocks
25 dumbbell thrusters♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch boxResources:
The Dumbbell Push Press
The Dumbbell Front Squat
The Dumbbell Thruster
The Box Jump
The GHD Sit-up
Learn More About Guest ProgrammingFind a gym near you:
View the CrossFit mapFeatured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.Level Up Your CrossFit Skills
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Tuesday 240507
Tuesday 240507
Guest Programmer – Rob Lawson
April 30-May 12, 2024For time:
800-meter run
30 burpee bar muscle-ups
800-meter runPost time to comments.
Scaling:
Thirty bar muscle-ups for time is a well-known benchmark. Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. This is a nice progression from the burpee pull-ups we saw on 240430.The burpee bar muscle-up is a forgotten tool when developing bar muscle-up capacity because effectively, you’re doing 30 single bar muscle-ups. The first bar muscle-up of a set is arguably the hardest, as when you come down from the top of the first rep, you can naturally generate more swing and a bigger kip into consecutive reps. Today, the goal is to make that first bar muscle-up a little easier by practicing it 30 times.
The first 800-meter run should raise the heart rate, and the burpee will cause core fatigue and pushing redundancy with the bar muscle-up, so this workout does get grimy. The burpee quickly becomes a mental test of making sure you keep moving. Finishing with the run means we can let loose and push the pace — aim to finish the last 800 meters faster than the first.
A great goal is to complete this workout in sub-15 minutes, and those who really want to push can aim for the 10-minute mark.
Intermediate option:
For time:
600-meter run
30 burpee jumping bar muscle-ups
600-meter run
*Use a pull-up bar that is elbow height when your arms are overhead.Beginner option:
For time:
400-meter run
20 burpee low-ring muscle-up transitions
400-meter run
*Perform a burpee, and then a single low-ring muscle-up transition.Resources:
The Burpee
The Kipping Bar Muscle-up
Burpee Bar Muscle-ups With Heber Cannon
Learn More About Guest ProgrammingFind a gym near you:
View the CrossFit mapFeatured photo:
CrossFit Level 2 Medical Doctors Certificate Course at The Ranch in Aromas, CaliforniaLevel Up Your CrossFit Skills
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Monday 240506
Monday 240506
Guest Programmer – Rob Lawson
April 30-May 12, 2024For load:
Deadlift 5-5-5-5-5 repsFinisher:
On a 10-minute clock, build to a heavy Turkish get-up.Post loads to comments.
Scaling:
Today we’re hitting 5 heavy sets of 5 deadlifts. Allocate a decent amount of time to build up to 80-85% of your 1-rep-max, and then start the heavy sets. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so!The Turkish get-up is a great tool to build core strength and shoulder stability. The movement will be a great bit of accessory work to finish off a strength-focused day. Complete this movement with a dumbbell, kettlebell, or even a barbell (most challenging).
Intermediate option:
Same as Rx’dBeginner option:
Same as Rx’dResources:
The Deadlift
What is a Deadlift?
The Dumbbell Turkish Get-up
Learn More About Guest ProgrammingFind a gym near you:
View the CrossFit mapFeatured photo:
Taken by Anna Bartlet at CrossFit Shapesmiths in London, England.