Wednesday 241204

3 rounds for time of:

35 dumbbell deadlifts

35 GHD sit-ups

800-meter run

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post time to comments.

Scaling:

Today’s workout got its inspiration from a Hero workout called Michael. We are still going to run 800 meters, however, we are going to do it at the end of the round to encourage you to move a little quicker, especially in the final round. The dumbbell deadlifts are replacing the back extensions and we’re doing GHD sit-ups instead of AbMat sit-ups. The loading of the dumbbells should be light and allow you to complete your reps in 3 sets or less. Some may be able to go unbroken. If you are not consistently using the GHD, it is not recommended to attempt the prescribed option. Scale the range of motion and the number of reps.

Intermediate option:

3 rounds for time of:

35 dumbbell deadlifts

20 GHD sit-ups to parallel

800-meter run

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

3 rounds for time of:

20 dumbbell deadlifts

20 sit-ups

400-meter run

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

You should never lose the engagement of your abdominals as you lay back to perform a rep on the GHD. Choose a range of motion that allows you to stay engaged through your mid-section. While a wacky inflatable arm man is mesmerizing, it is never a good technique for your midline.

Resources:

The Dumbbell Deadlift

The GHD Sit-Up

The CrossFit Running Course

The AbMat Sit-Up

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Tuesday 241203

Complete as many rounds and reps as possible in 9 minutes of:
3 bar muscle-ups

6 box jump-overs

♀ 24-inch box

♂ 30-inch box

Post reps to comments.

Scaling:

Today’s workout is a gymnastics couplet. Simple, yet effective. Because the duration of the workout is relatively short, this is not a good workout to “try something new.” If you have bar muscle-ups and 3 reps per round is too many, scale to 1 or 2 reps per round. In this effort, you should choose movements that allow you to complete a round at least every minute. That being said, we may see scores from advanced athletes in the high teens because they are able to complete a round every 30 seconds. Push the pace from the start and don’t try to “game” this one.

Intermediate option:

Complete as many rounds and reps as possible in 9 minutes of:

3 chest-to-bar pull-ups

6 box jump-overs

♀ 24-inch box

♂ 30-inch box

Beginner option:

Complete as many rounds and reps as possible in 9 minutes of:

3 ring rows

3 foot-assisted ring dips

6 box step-overs

♀ 12-inch box

♂ 20-inch box

Coaching cues:

The bar muscle-up tends to be elusive because unlike the rings, you must move your body around the bar. To do this more efficiently, imagine pressing the bar into your hips as you rotate around the bar.

Resources:

The Kipping Bar Muscle-Up

Box Jump-Over Variations

The Ring Row

Ring Dip Scaling

The Box Step-Over

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Monday 241202

For time:

800/1,000-meter row

21 overhead squats

600/750-meter row

15 overhead squats

400/500-meter row

9 overhead squats

200/250-meter row

♀ 95 lb

♂ 135 lb

Post time to comments.

Scaling:

Today’s workout pairs a weightlifting element with a monostructural element. The row distances are short enough that they deserve to be pushed and not paced. The loading of the overhead squat sits on the light-to-moderate side. The barbell should be taken from the floor and the weight you choose should allow you to complete your reps in 2 sets or less. The goal is less looking at the bar and more moving it. The final row should be an all-out sprint!

Intermediate option:

For time:

800/1,000-meter row

21 overhead squats

600/750-meter row

15 overhead squats

400/500-meter row

9 overhead squats

200/250-meter row

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

400/500-meter row

15 overhead squats

300/400-meter row

12 overhead squats

200/300-meter row

9 overhead squats

100/200-meter row

♀ 35 lb

♂ 45 lb

Coaching cues:

To increase your stroke rate, perform a big, strong drive and pull. On the return, get the hands away from the body, lean in toward your toes, and use your legs to pull your body back into the catch position.

Resources:

Rowing Technique Tips

The Overhead Squat

From the Archives: Rowing Technique

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Saturday 241130

3 rounds for time of:

10 hang power cleans

1-minute hang from the pull-up bar

10 push jerks

1-minute handstand hold

♀ 105 lb

♂ 155 lb

Post time to comments.

Scaling:

Today’s workout is a combination of lifting and static holds. You will also notice the pull-up bar hang is after the hang power cleans (pulling and grip intensive). Then the handstand hold is after the push jerks (pressing intensive). Because of this design, a moderately loaded barbell will begin to feel significantly heavier and the holds will test your stamina with the related movement functions. Complete the handstand holds against a wall. Scale the loading and duration of the holds so a single round takes no more than 5 minutes to complete.

Intermediate option:

3 rounds for time of:

10 hang power cleans

1-minute hang from the pull-up bar

10 push jerks

1-minute handstand hold

♀ 75 lb

♂ 115 lb

Beginner option:

3 rounds for time of:

10 hang power cleans

30-second hang from the pull-up bar

10 push jerks

30-second plank hold

♀ 35 lb

♂ 45 lb

Coaching cues:

During the handstand hold, resist gravity by pressing your body away from the floor. As you press into the floor, squeeze your glutes, tuck your ribs down toward your hips, and bring your ears in line with your biceps with your chin neutral.

Resources:

The Hang Power Clean

The Push Jerk

The Handstand Hold

Handstand Hold Progression

The Plank Hold

Plank Variations

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Friday 241129

Complete as many reps as possible in 15 minutes of:

75/100-calorie row

30 box jumps

30 jumping pull-ups

30 kettlebell swings

30 lunges

30 knees-to-elbows

30 push presses

30 hip extensions

30 wall-ball shots

30 burpees

30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb medicine ball to 9 feet

♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb medicine ball to 10 feet

Post reps to comments.

Scaling:

Today’s workout is a classic chipper-style effort. Some may recognize it as the “Dirty Thirty” with an added row to begin the workout. The goal is to make it as far through this workout as possible within the allotted time. Some may even finish the double-unders and get an opportunity to get back on the rower. However, most should aim to make it to the wall-ball shots and get as many reps as possible before time runs out. To hit this stimulus, the row should take no more than 6 minutes to complete. Every other movement after should be kept to 1:30 or less.

Intermediate option:

Complete as many reps as possible in 15 minutes of:

50/75-calorie row

30 box jumps

30 jumping pull-ups

30 kettlebell swings

30 lunges

30 knees-to-chests

30 push presses

30 hip extensions

30 wall-ball shots

30 burpees

30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 10-lb medicine ball to 9 feet

♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 14-lb medicine ball to 10 feet

Beginner option:

Complete as many reps as possible in 15 minutes of:

35/50-calorie row

20 box step-ups

20 jumping pull-ups

20 kettlebell swings

20 lunges

20 hanging knee raises

20 push presses

20 good mornings (unweighted)

20 wall-ball shots

20 burpees

20 single-unders

♀ 12-inch box, 18-lb kettlebell, 35-lb push press, 6-lb medicine ball to 9 feet

♂ 20-inch box, 26-lb kettlebell, 45-lb push press, 10-lb medicine ball to 10 feet

Coaching cues:

In the dip of the push press, your torso should be vertical with your shoulders and hips stacked over your ankles. As you dip, think about sliding your knees forward slightly as your shoulders and hips drop straight down over your ankles.

Resources:

Rowing

The Box Jump

Jumping Pull-Up Progression

The Kettlebell Swing

The Walking Lunge

Knees-to-Elbows Progression

The Push Press

The GHD Hip Extension

The Wall-Ball Shot

The Burpee

The Double-Under

Kipping Hanging Knee Raise

The Good Morning

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Wednesday 241127

Muscle snatch 1-1-1-1-1 reps

Power snatch 1-1-1-1-1 reps

Squat snatch 1-1-1-1-1 reps

Post loads to comments.

Compare to 211202.

Scaling:

Today’s workout is a heavy-lifting day. Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Those who aren’t yet ready to build to maximal loads can stay at light-to-moderate loading to practice dialing in consistent mechanics.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

In the third pull, imagine you are zipping up a jacket with the barbell. This will help keep the barbell close to your body as you finish the lift.

Resources:

The Muscle Snatch

The Power Snatch

The Squat Snatch

What Is a Snatch?

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Tuesday 241126

Barbara

5 rounds, each for time, of:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest precisely 3 minutes between rounds.

Post times to comments.

Compare to 220111.

Scaling:

Today’s workout is a classic benchmark effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in 5 minutes or less if you are going to attempt this workout as prescribed.

Intermediate option:

5 rounds, each for time, of:

10 pull-ups

20 push-ups

30 sit-ups

40 squats

Rest precisely 3 minutes between rounds.

Beginner option:

3 rounds, each for time, of:

10 ring rows

15 push-ups from the knees

20 sit-ups

25 squats

Rest precisely 3 minutes between rounds.

Coaching cues:

Avoid the “snakey” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.

Resources:

The Kipping Pull-Up

The Push-Up

The AbMat Sit-Up

The Air Squat

The Ring Row

The Push-Up From the Knees

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Monday 241125

For time:

1-mile run

Post times to comments.

Compare to 211030.

Scaling:

Today’s workout is a single, all-out monostructural effort. Most athletes can complete this as prescribed. Be sure to spend significant time warming up, moving your body, and elevating your heart rate. Advanced athletes should push hard and take chances. Less-experienced and newer athletes may need to jog or walk, but should be able to complete the distance.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

Find yourself bent over at the hip when you run? This will reduce speed and efficiency and lead to more fatigue. An immediate fix is to think about keeping your chest up and leading with your hips as you run. A longer-term fix is to prioritize recovery, hip stretching, and frequent breaks for those sitting for long periods throughout the day.

Resources:

Running Workshop: Warm-Up With Proper Technique

Pose Running Drills: Lean and Pull

CrossFit Endurance Drills Manual

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Saturday 241123

1-2-3-4-5-6-7-8-9-10 reps for time of:

Sumo deadlift high pulls

Ring dips

♀ 75-lb barbell

♂ 115-lb barbell

Scaling:

Today’s workout is a classic pull and push movement combination. In theory, you should be able to go back and forth between movements with minimal interference. Tread lightly in the first few rounds as they will go by very quickly. However, the later rounds are a different story. The loading of the barbell should be light to moderate and allow you to perform most of your sets unbroken. As for the ring dips, if you are going to do these as prescribed, we recommend you be able to complete consistent sets of 3 or more unbroken reps. To reduce the difficulty of the ring dips, consider jumping dips or foot-assisted dips.

Intermediate option:

1-2-3-4-5-6-7-8-9-10 reps for time of:

Sumo deadlift high pulls

Jumping ring dips

♀ 55-lb barbell

♂ 75-lb barbell

Beginner option:

1-2-3-4-5-6-7-8 reps for time of:

Sumo deadlift high pulls

Foot-assisted ring dips

♀ 35-lb barbell

♂ 45-lb barbell

Coaching cues:

Set the rings up high enough so your legs can be somewhat straight as you descend to the bottom of the dip. Once you get to the bottom, bring your knees up toward your chest and push the rings into your pockets. The longer legs allow for a more effective kip.

Resources:

The Sumo Deadlift High Pull

The Ring Dip

Kipping Ring Dip

Ring Dip Scaling

The Power of Progression, Part 3: Sumo Deadlift High Pull

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Friday 241122

For total reps:

4 minutes of overhead squats

4 minutes of rope climbs to 15 feet

4 minutes of thrusters

4 minutes of wall walks

♀ 105-lb barbell

♂ 155-lb barbell

Post reps to comments.

Scaling:

In today’s workout, you have four exercises with 4 minutes at each exercise. The goal is to complete as many reps of each exercise as possible. Choose a load for the barbell that allows you to move more and stare at it less. Use the same load for both the overhead squats and the thrusters. It's OK if one feels a little lighter than the other — this just means you should get more reps. For the barbell movements, aim for at least 7 reps per minute. On the rope climbs, choose an option that allows you to perform at least 2 reps per minute. For the wall walks, choose an option that allows you to perform at least 3 reps per minute. Keep in mind that more advanced athletes will be able to perform more reps. However, the numbers outlined above should help you choose appropriate scaling options to get the most out of the workout.

Intermediate option:

For total reps:

4 minutes of overhead squats

4 minutes of rope climbs to 12 feet

4 minutes of thrusters

4 minutes of wall walks

♀ 75-lb barbell

♂ 115-lb barbell

Beginner option:

For total reps:

4 minutes of overhead squats

4 minutes of lying-to-standing

4 minutes of thrusters

4 minutes of inchworms + push-ups from the knees

♀ 35-lb barbell

♂ 45-lb barbell

Coaching cues:

Keep the barbell over the middle of the body as you overhead squat. Press up into the bar and pull back on it slightly to keep it situated over the middle of your feet. Your ability to balance and keep a stable base will let you know if the barbell is in the right position.

Resources:

The Overhead Squat

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The Thruster

The Wall Walk

Modified Rope Climb

Rope Climb Scaling Options

Inchworm + Push-Up From the Knees

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