Main Site Daily WODs

Wednesday 251119

On a 3-minute clock for 4 rounds:

30 GHD hip extensions

25 GHD sit-ups

Max-reps box jumps

Rest 2 minutes between rounds.

♀ 24-inch box

♂ 30-inch box

Stimulus and Strategy:

Today’s workout is a gymnastics triplet. Push through the movements on the GHD, then complete as many box jumps as possible in the remaining time. Reduce the reps and/or complexity of the GHD movements so you have at least 30 seconds for box jumps. Remember, there is rest between sets, so push the pace and don’t hold back.

Scaling:

Reduce the reps of the GHD movements. Reduce the total number of rounds.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel. For the GHD hip extensions, reduce the range of motion. For the box jumps, reduce the height of the box.

In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the GHD hip extensions, perform a superman hold on the GHD or perform superman arch-ups on the ground. For the box jumps, perform a box step-up.

Intermediate option:

On a 3-minute clock for 4 rounds:

20 GHD hip extensions

15 GHD sit-ups to parallel

Max-reps box jumps

Rest 2 minutes between rounds.

♀ 20-inch box

♂ 24-inch box

Beginner option:

On a 3-minute clock for 4 rounds:

20-second GHD Superman hold

15 AbMat sit-ups

Max-reps box step-ups

Rest 2 minutes between rounds.

♀ 12-inch box

♂ 20-inch box

Coaching cues:

Think of the GHD hip extension like a good morning. The flexion at the hips occurs while the trunk stays static and unchanging.

Resources:

The GHD Hip Extension

The GHD Sit-Up

The Box Jump

GHD Hip Extension Tips

GHD Sit-Up Progression

Superman Hold

The AbMat Sit-Up

The Box Step-Up

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Tuesday 251118

10-8-6-4-2 reps for time of:

Power snatches

Overhead squats

Bar muscle-ups

♀ 125 lb

♂ 185 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout breaks up the squat snatch into two separate movements. The loading of the barbell is meant to be moderate to heavy; many will have to perform the snatches as singles. On the final snatch, keep the barbell overhead and try to go unbroken on your overhead squats. On the bar muscle-ups, choose a variation or scaling option that allows you to complete your reps in 2 sets or fewer. Expect this workout to be a bit of a grind. Dig in, focus on your technique, and don’t miss any lifts.

Scaling:

Reduce the loading of the barbell.

To reduce the complexity of the snatches, perform hang snatches or muscle snatches. For the overhead squats, if a full range of motion is not possible, consider overhead squats with a reduced range of motion to a target or an overhead lunge. For the bar muscle-ups, perform jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the overhead squats, perform dumbbell overhead squats or lunges. If there is an overhead limitation, perform front squats or back squats. For the bar muscle-ups, consider ring rows, low-ring muscle-up transitions, or foot-assisted pull-ups.

Intermediate option:

10-8-6-4-2 reps for time of:

Power snatches

Overhead squats

Chest-to-bar pull-ups

♀ 75 lb

♂ 115 lb

Beginner option:

10-8-6-4-2 reps for time of:

Hang  power snatches

Overhead squats

Jumping pull-ups

For the jumping pull-ups, set the pull-up bar to where it touches your forearms when you extend your arms overhead.

♀ 35 lb

♂ 45 lb

Coaching cues:

On the overhead squat, press up into the barbell and pull it back over the middle of your body as you squat.

Resources:

The Power Snatch

The Overhead Squat

The Kipping Bar Muscle-Up

The Kipping Chest-to-Bar Pull-Up

The Hang Power Snatch

Jumping Pull-Up Progression

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Monday 251117

5 rounds for time of:

500-meter row

15 bench presses

♀ 95 lb

♂ 135 lb

Compare to 230419.

Post time to comments.

Stimulus and Strategy:

Today’s workout is a classic combination of pushing and pulling movement functions. In theory, neither movement should affect the other. The only question is, how fast can you row without needing too much rest before lifting the barbell? The loading of the barbell should be on the lighter side of moderate. This should allow you to perform consistent sets of 10 or more reps. As always with the bench press, if you are performing this workout by yourself or no one is around to help, be cautious of pushing to failure — always keep a few reps left in the tank.

Scaling:

Reduce the loading of the barbell. Reduce the distance on the rower.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, substitute a 400-meter run or 1,250-meter Echo bike. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:

5 rounds for time of:

500-meter row

15 bench presses

♀ 75 lb

♂ 115 lb

Beginner option:

3 rounds for time of:

500-meter row

15 bench presses

♀ 45 lb

♂ 75 lb

Coaching cues:

In the bench press, your legs are just as important as your upper body. Drive your feet into the ground, squeeze your glutes, and drive the barbell away from your chest.

Resources:

Rowing Technique Tips

The Bench Press

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Saturday 251115

3 rounds for time of:

400-meter run

45 AbMat sit-ups

15 kettlebell snatches, right arm

15 kettlebell snatches, left arm

15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 26-lb kettlebell

♂ 35-lb kettlebell

Stimulus and Strategy:

Today’s workout covers all the essentials. The lighter loading is meant to allow you to maintain larger sets and keep moving. Advanced athletes should attempt to go unbroken through as many sets as possible. Expect your fatigued midline from the sit-ups to make the rest of the movements a bit more challenging. Be sure to lay the kettlebell on its side when you are performing the lateral burpees over the kettlebell.

Scaling:

Reduce the distance of the run. Reduce the loading of the kettlebell. Reduce the reps of each movement.

To reduce the complexity of the kettlebell snatch, perform single-arm kettlebell Russian swings. For the AbMat sit-ups, perform feet-anchored sit-ups.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the AbMat sit-ups, perform seated leg raises or single-leg raises. For the kettlebell snatches, perform hang dumbbell snatches or single-arm kettlebell cleans. For the burpees, perform up-downs.

Intermediate option:

3 rounds for time of:

400-meter run

30 AbMat sit-ups

15 kettlebell snatches, right arm

15 kettlebell snatches, left arm

15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 18-lb dumbbell

♂ 26-lb dumbbell

Beginner option:

3 rounds for time of:

200-meter run

20 AbMat sit-ups

15 alternating hang dumbbell snatches

10 lateral burpees over the dumbbell

♀ 10-lb dumbbell

♂ 15-lb dumbbell

Coaching cues:

On the kettlebell snatch, after you extend your hips, focus on pulling the elbow high and outside, then punching your hand to the sky with your thumb pointing behind you.

Resources:

CrossFit Running Course

The AbMat Sit-Up

The Kettlebell Snatch

Lateral Burpee Over the Dumbbell

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Friday 251114

Front squat 3-3-3-3-3 reps

Compare to similar 230819.

Post loads to comments.

Stimulus and Strategy:

Today is a heavy day, and as always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 3 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. If you are feeling beat up from earlier in the week, dial the loading back and focus on moving through quality reps.

Scaling:

Reduce the loading of the barbell as needed to maintain consistently sound mechanics.

To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.

Intermediate option:

Same as Rx’d.

Beginner option:

Front squat 5-5-5-5-5 reps

Coaching cues:

Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.

Resources:

The Front Squat

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Wednesday 251112

Complete as many reps as possible in 10 minutes of:

1 wall walk

1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 145-lb barbell

♂ 205-lb barbell

Post reps to comments.

Stimulus and Strategy:

Today’s workout is an ascending ladder of wall walks, coupled with increased loading in the clean and jerk. After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires. Your goal should be to complete 4-7 rounds. If you hit the workout as prescribed, your seventh round would be 7 wall walks and 1 clean and jerk at 265 lb. Adjust your loading and weight jumps according to the intended stimulus. Expect the wall walks to fatigue the shoulders and midline. This will ultimately make the jerk more challenging, so when moving through the workout, take your time on your lifts and don’t pick up the bar until you are confident.

Scaling:

Reduce the loading of the barbell. Reduce the reps of the wall walks.

To reduce the complexity of the wall walks, reduce the range of motion. Consider only taking 2-4 steps back toward the wall. For the clean and jerks, perform hang cleans and push presses.

In case of injury or limitation, for the wall walks, consider performing inchworms with your feet on the floor or elevated on a box. For the clean and jerks, perform dumbbell clean and jerks. If there is an overhead limitation, perform cleans with no jerk.

Intermediate option:

Complete as many reps as possible in 10 minutes of:

1 partial wall walk (2 steps toward the wall)

1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 95-lb barbell

♂ 135-lb barbell

Beginner option:

Complete as many reps as possible in 10 minutes of:

1 inchworm

1 clean and jerk

After each round, add 1 rep to both the inchworms and clean and jerks until time expires.

♀ 35-lb barbell

♂ 45-lb barbell

Coaching cues:

As you dip and drive in the jerk, drive the elbows up. Keep the elbows high enough to maintain a shoulder “shelf” for the bar to rest on.

Resources:

The Wall Walk

The Clean and Jerk

The Power Clean and Push Jerk

The Power Clean and Split Jerk

Inchworm

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Tuesday 251111

CHAD1000X

For time:

1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box

♂ 45-lb ruck, 20-inch box

Post time to comments.

Compare to 241111.

Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Stimulus and Strategy:

Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. If you have completed this workout before, look at your previous time and use that information to help you tackle today’s effort.

Scaling:

Reduce the load and reps. If this is your first time performing this workout, consider cutting the workout in half or giving yourself 30 minutes to complete as many step-ups as possible.

To reduce the complexity of the step-ups, reduce the height of the box.

In case of injury or limitation, perform unweighted step-ups.

Intermediate option:

For time:

1,000 weighted step-ups

♀ 20-lb ruck, 20-inch box

♂ 30-lb ruck, 20-inch box

Beginner option:

For time:

500 unweighted step-ups

No ruck, 12-inch box

Coaching cues:

During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.

Resources:

The Box Step-Up

CHAD1000X Hero Workout

CrossFit Hero and Tribute Workouts

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Monday 251110

5 rounds for time of:

12/15-calorie Echo bike

7 strict chest-to-bar pull-ups

Post time to comments.

Stimulus and Strategy:

Today’s workout is a “sprinty” couplet. The bike efforts are meant to be fast, while the strict gymnastics movement is meant to be more challenging. At some point in this workout, singles on the strict chest-to-bar pull-ups are totally appropriate. That being said, don’t “game” it; push the pace on the bike and work through the gymnastics movement under fatigue.

Scaling:

Reduce the calories on the bike. Reduce the reps of the chest-to-bar pull-ups.

To reduce the complexity of the chest-to-bar pull-ups, reduce the range of motion. Consider chin-over-bar pull-ups or strict banded pull-ups.

In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, perform a challenging ring row or foot-assisted pull-up.

Intermediate option:

5 rounds for time of:

10/12-calorie Echo bike

7 strict pull-ups

Beginner option:

5 rounds for time of:

8/10-calorie Echo bike

5 banded pull-ups

Coaching cues:

When performing the strict chest-to-bar pull-up, widen your grip and extend your upper body toward the pull-up bar.

Resources:

Rogue Echo Bike

The Strict Chest-to-Bar Pull-Up

The Strict Pull-Up

Pull-Up | Strict Banded

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Saturday 251108

For time:

100 wall-ball shots

25 burpees

75 kettlebell swings

25 burpees

50 knees-to-elbows

25 burpees

♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell

♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell

Stimulus and Strategy:

Today’s workout is a chipper with a repeating burpee element. The loading for both the wall-ball shots and the kettlebell swings should allow you to perform consistent sets of 15-20 reps or more. For the knees-to-elbows, choose a variation that allows you to perform 5-7 reps or more at a time. Have fun with this one, and as with any chipper, just keep “chipping” away.

Scaling:

Reduce the loading of the medicine ball and the kettlebell. Reduce the reps of all the movements.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. For the knees-to-elbows, reduce the range of motion.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars.

Intermediate option:

For time:

80 wall-ball shots

20 burpees

60 kettlebell swings

20 burpees

40 knees-to-chests

20 burpees

♀ 10-lb medicine ball to a 9-foot target and a 26-lb kettlebell

♂ 14-lb medicine ball to a 10-foot target and a 35-lb kettlebell

Beginner option:

2 rounds for time of:

25 wall-ball shots

5 burpees

20 kettlebell swings

5 burpees

15 hanging knee raises

5 burpees

♀ 6-lb medicine ball to a 9-foot target and an 18-lb kettlebell

♂ 10-lb medicine ball to a 10-foot target and a 26-lb kettlebell

Coaching cues:

The finish position of the kettlebell swing is like a standing plank hold, minus the position of your arms. Your midsection should be rigid and unchanging while your shoulders, hips, knees, and ankles are all in a straight line. A plank on the floor is no different.

Resources:

The Wall-Ball Shot

The Burpee

The Kettlebell Swing

The Knees-to-Elbows

Kipping Hanging Knee Raise

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Friday 251107

5 rounds, each for time, of:

400-meter run

Rest 2 minutes

Compare to 231120.

Post your fastest and slowest times to comments.

Stimulus and Strategy:

In today’s workout, push the pace of each run. Don’t hold back and don’t “game” your efforts. Aim to complete each run in 2:15 or less, which will give you a one-to-one work-to-rest ratio. If you can perform today’s workout on a track, do it. Otherwise, Godspeed to all of the undulating 400-meter runs out there.

Scaling:

Reduce the distance of each run.

In case of injury or limitation, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower.

Intermediate option:

Same as Rx’d.

Beginner option:

5 rounds, each for time, of:

200-meter run

Rest 2 minutes

Coaching cues:

With each step, focus on reaching ahead with your foot and pulling the ground underneath your body.

Resources:

Running | Change in Support Drill

Running | Falling Forward

Running | Line Drills

Running | Partner Falling Drill

Running | Position Drill

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