Friday 221118

Muscle clean 1-1-1-1-1 reps

Power clean 1-1-1-1-1 reps

Squat clean 1-1-1-1-1 reps

Post loads to comments.



Scaling:

Most athletes will be able to do this workout as prescribed. This progression of clean variations should prepare you for the attempts at a 1-rep-max squat clean. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Thursday 221117

Christine

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in box

Post time to comments.

Compare to 210908.



Scaling:

Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift load to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:

3 rounds for time of:

500-m row

12 deadlifts

21 box jumps, 20-in box

♀ 105 lb ♂ 155 lb

Beginner Option:

3 rounds for time of:

400-m row

9 deadlifts

15 box jumps, 12-in box

♀ 55 lb ♂ 75 lb

Tuesday 221115

Complete as many rounds as possible in 12 minutes of:

12 kettlebell swings

12 kettlebell squats

12 single-arm kettlebell push presses

♀16-kg KB

♂ 24-kg KB

Post rounds completed to comments.



Scaling:

The kettlebell push press will likely be the limiting factor for newer athletes. Scale the weight in order to move through this workout with minimal rest. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

12 kettlebell swings

12 kettlebell squats

12 single-arm kettlebell push presses

♀8-kg KB

♂ 12-kg KB

Monday 221114

The Ghost

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Compare to 211226.



Scaling:

Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

Beginner Option:

3 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of jump rope

1 minute of rest

Sunday 221113

Shoulder press 10-10-10-10-10 reps

Post loads to comments.

Compare to 220326.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Friday 221111

Chad

For time:

1,000 weighted box step-ups

♀ 35-lb pack, 20-in box

♂ 45-lb pack, 20-in box

Post time to comments.



Scaling:

Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest.

Intermediate Option:

For time:

1,000 weighted box step-ups

♀ 20-lb pack, 20-in box

♂ 30-lb pack, 20-in box

Beginner Option:

For time:

500 box step-ups

♀ 12-in box
♂ 15-in box

Thursday 221110

Complete as many rounds as possible in 10 minutes of:

7 handstand push-ups

1 rope ascent, 15-ft rope

Post rounds completed to comments.

Compare to 180722.



Scaling:

Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

5 handstand push-ups

1 rope ascent, 15-ft rope

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

7 knee push-ups

1 rope ascent, lying to standing

Wednesday 221109

Practice backward roll to support on rings.

Then,

Row 750 m for time

Post row time to comments.

Compare to 200217.



Scaling:

The backward roll to support is a high-skill movement. Watch the instructional video and spend time practicing on the rings. Beginners can focus on ring pull-ups and ring dips on a low set of rings.

Monday 221107

4 rounds for time of:

15 box jumps

Run 400 m

♀ 30-in box  ♂ 36-in box

Post time to comments.

Compare to 180321.



Scaling:

The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option:

 4 rounds for time of:

15 box jumps

Run 400 m

♀ 24-in box  ♂ 30-in box

Beginner Option:

3 rounds for time of:

15 box step-ups

Run 400 m

♀ 12-in box  ♂ 15-in box

Sunday 221106

Hang squat snatch 1-1-1-1-1-1 reps

Post loads to comments.

Compare to 210514.



Scaling:

Experienced athletes should work up to a moderately heavy single before starting the working sets and increase the weight for each set. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable, potentially adding reps for more practice.

Beginner Option:

Hang squat snatch 3-3-3-3-3-3 reps