Main Site Daily WODs

Wednesday 241120

3 rounds for time of:

400/500-meter row

120 double-unders

40 GHD hip extensions

Post times to comments.

Scaling:

The name of the game in today’s workout is consistency — be smooth on the rower, in control on the double-unders, and knock out bigger chunks of reps on the GHD. All athletes should aim to keep this workout under 20 minutes. More advanced athletes are challenged to go 15 minutes or less. If you are not accustomed to the GHD, look to reduce reps and range of motion. Athletes who are working on their double-unders should spend no more than 2 minutes working with the jump rope in each round.

Intermediate option:

3 rounds for time of:

400/500-meter row

2 minutes of double-under attempts

25 GHD hip extensions

Beginner option:

3 rounds for time of:

200/250-meter row

60 single-unders

20 good mornings (PVC or empty barbell)

Coaching cues:

Imagine a string between your sternum and your belly button. If those two landmarks stay far away from each other, the string stays tight. When those two landmarks get closer together, the string is loose. During the GHD hip extensions, keep the string tight.

Resources:

Rowing Technique Tips

The Double-Under

The GHD Hip Extension

The Single-Under

The Good Morning

Find a gym near you:

View the CrossFit map

Tuesday 241119

For time:

400-meter run

Then,

5 rounds of:

10 toes-to-bars

10 box jump-overs

Then,

400-meter run

♀ 24-inch box

♂ 30-inch box

Post times to comments.

Scaling:

Today’s workout challenges you to push the pace on each run and go unbroken on the couplet in the middle. Do your best not to “game” this workout. Instead, hit the first run hard and then get ready to find your hip flexors. Choose an option for the toes-to-bar that allows you to complete each round in 2 sets or less. As for the box jump-over, use a height that allows you to keep moving and finish your reps in less than a minute. On the last run, give it everything you have left.

Intermediate option:

For time:

400-meter run

Then,

5 rounds of:

10 knees-to-chests

10 box jump-overs

Then,

400-meter run

♀ 20-inch box

♂ 24-inch box

Beginner option:

For time:

200-meter run

Then,

5 rounds of:

10 hanging knee raises

10 box step-overs

Then,

200-meter run

♀ 12-inch box

♂ 20-inch box

Coaching cues:

During the box jump-overs, land low on the top of the box. Then begin to pivot on top of the box and step down. This pivot sets you up to face the box as you step down and go right into your next jump.

Resources:

Running Position Drill

The Kipping Toes-to-Bar

Box Jump-Over Variations | CrossFit Movement Demo

Box Step-Over | CrossFit Movement Demo

Kipping Hanging Knee Raise | CrossFit Movement Demo

Find a gym near you:

View the CrossFit map

Monday 241118

Linda

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

1 ½-bodyweight deadlifts

Bodyweight bench presses

¾-bodyweight squat cleans

Compare to 221030.

Post times to comments.

Scaling:

Today’s workout is a classic CrossFit benchmark. Its nickname is “the three bars of death.” The earlier rounds of this workout are a bit of a grind. Go unbroken where you can and manage your reps when you need to catch your breath. For example, singles on the squat cleans are a great way to manage your heart rate and prepare yourself for the next round. This effort contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume. If you are able, use a spotter when performing the bench presses. This is purely a safety consideration. If you are unable to find a spotter, do not push to failure and break before you think you need to.

Intermediate option:

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

1 ¼-bodyweight deadlifts

¾-bodyweight bench presses

½-bodyweight cleans

Beginner option:

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

¾-bodyweight deadlifts

½-bodyweight bench presses

⅓-bodyweight cleans

Coaching cues:

In the bench press, be sure to set yourself up so your feet can have full contact with the floor. This will allow you to drive through your heels and use your lower half.

Resources:

The Deadlift

The Bench Press

The Clean

From the Archives: Chris Spealler Does Linda

Find a gym near you:

View the CrossFit map

Saturday 241116

Back squat 3-3-3-3-3 reps

Compare to 240402  and 230403.

Post loads to comments.

Scaling:

Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

Intermediate option:

Same as Rx’d.

Beginner option:

Back squat 5-5-5-5-5 reps

Coaching cues:

Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.

Resources:

The Back Squat

What Is a Squat?

Find a gym near you:

View the CrossFit map

Friday 241115

5 rounds for time:

18/25-calorie row

25 burpees over the rower

Post times to comments.

Scaling:

Today’s workout is a gut check. Find a pace on both the rower and the burpees you can maintain and keep yourself moving. Going out “hot” on the rower does you no good if your pace slows down your burpees. Most can perform the movements as prescribed, however, consider a combination of reps and calories that allows you to finish a round in 4 minutes or less.

Intermediate option:

5 rounds for time:

15/20-calorie row

20 burpees over the rower

Beginner option:

5 rounds for time:

7/10-calorie row

10 burpees over the rower

Coaching cues:

On the burpees, stay low as you transition from one side of the rower to the next. This will decrease your cycle time.

Resources:

Rowing

Lateral Burpee Over the Rower | CrossFit Movement Demo

November 2024
Find a gym near you:

View the CrossFit map

Wednesday 241113

Complete as many rounds and reps as possible in 8 minutes of:

4 kettlebell snatches, right arm

4 kettlebell snatches, left arm

12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball

♂ 53-lb kettlebell and 20-lb medicine ball

Post rounds and reps to comments.

Scaling:

In today’s workout, there is no reason to stop. You will be moving constantly for 8 minutes. The loading of both the kettlebell and the medicine ball should allow you to perform unbroken reps throughout the entire workout. Come out fast and hang on. Remember, even though you are trying to move quickly, don’t cut the range of motion short on either movement. If you feel like you are out of control, slow down and dial in your technique before trying to speed back up.

Intermediate option:

Complete as many reps as possible in 8 minutes of:

4 kettlebell snatches, right arm

4 kettlebell snatches, left arm

12 medicine-ball cleans

♀ 26-lb kettlebell and 14-lb medicine ball

♂ 44-lb kettlebell and 20-lb medicine ball

Beginner option:

Complete as many reps as possible in 8 minutes of:

4 single-arm kettlebell swings, right arm

4 single-arm kettlebell swings, left arm

12 medicine-ball cleans

♀ 18-lb kettlebell and 6-lb medicine ball

♂ 35-lb kettlebell and 10-lb medicine ball

Coaching cues:

As you transition the kettlebell from a swing to the overhead position, loosen up your grip, punch the hand to the sky, and the thumb should finish pointing behind you. This transition is quick and the kettlebell should swing into position against the back of your forearm.

Resources:

The Kettlebell Snatch

The Medicine-Ball Clean

Single-Arm Kettlebell Swing

Find a gym near you:

View the CrossFit map

Tuesday 241112

For time:

15 ring muscle-ups

50-foot handstand walk

12 ring muscle-ups

100-foot handstand walk

9 ring muscle-ups

150-foot handstand walk

Post times to comments.

Scaling:

Today’s workout is a gymnastics endurance and stamina tester. Expect both the muscle-ups and the handstand walk to not play nicely with one another. With that in mind, consider your strategy for this workout. Do you go unbroken on the muscle-ups? If you do, do you have the pressing stamina to kick right up and start your handstand walk? Or are you better off breaking up your muscle-ups to preserve more gas in the tank for the handstand walk? These are questions you need to consider. Take fatigue into consideration. If you need an extra break before kicking up into a handstand or jumping up on the rings, do it. You know your body best.

Intermediate option:

For time:

9 ring muscle-ups

60-second handstand walk for distance

6 ring muscle-ups

90-second handstand walk for distance

883 ring muscle-ups

120-second handstand walk for distance

Beginner option:

For time:

9 low-ring muscle-up transitions

50-foot bear crawl

6 low-ring muscle-up transitions

100-foot bear crawl

3 low-ring muscle-up transitions

150-foot bear crawl

Coaching cues:

Delay the transition a little longer than you want to. This means letting your hips and momentum in the swing carry you as high as possible before transitioning to the bottom of the dip. This will help you last longer and maybe help you get a few extra reps.

Resources:

The Kipping Muscle-Up

The Handstand Walk

Low Ring Muscle-Up Tips | CrossFit Coaching Tips

The Bear Crawl

A New Way to Work Toward Muscle-Ups

Handstand Walk Progression With Austin Malleolo

Find a gym near you:

View the CrossFit map

Monday 241111

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 231111.

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.

Scaling:

Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. If you have completed this workout previously, look back and use that information to help you tackle today’s effort.

Intermediate option:

For time:

1,000 weighted step-ups

♀ 20-lb ruck, you pick the height of the step-ups

♂ 30-lb ruck, you pick the height of the step-ups

Beginner option:

For time:

1,000 unweighted box step-ups

No rucksack, you pick the height of the step-ups.

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

Tips for Beginners

Partner Tips

CHAD1000X Hero Workout

The Step-Up Foundation

CrossFit Hero and Tribute Workouts

Find a gym near you:

View the CrossFit map

Saturday 241109

21-15-9 reps for time of:

Power snatches

Strict handstand push-ups

♀ 95 lb

♂ 135 lb

Post time to comments.

Scaling:

Today’s workout is another weightlifting and gymnastics couplet. It is actually a play on Wednesday’s workout. On Wednesday, we had movement interference with the pull of the deadlift and the pull of the strict pull-up. It was also very grippy.

Today, you will find movement interference with the pressing in the overhead position of the snatch and the pressing of the strict handstand push-up. The power snatch loading should be moderate and allow you to perform a few touch-and-go reps, as well as a few singles here and there. For the strict handstand push-ups, we recommend you be able to perform consistent sets of 5 reps unbroken if you are going to tackle the prescribed number of reps.

Movement interference is not something programmed regularly as it tends to slow us down and decrease intensity. However, movement interference does a great job of building muscular stamina and endurance.

Intermediate option:

For time:

21-15-9 reps

Power snatches

12-9-6 reps

Strict handstand push-ups

♀ 65 lb

♂ 95 lb

Beginner option:

15-12-9 reps for time of:

Power snatches

Dumbbell shoulder presses

♀ 65-lb barbell and 15-lb dumbbells

♂ 95-lb barbell and 20-lb dumbbells

Coaching cues:

Just because a movement is strict does not mean it has to be slow. As soon as your head touches the ground on the strict handstand push-ups, squeeze everything tight, push your hands into the ground, and push your head through your arms to finish the rep.

Resources:

The Power Snatch

The Strict Handstand Push-Up

The Dumbbell Shoulder Press

HSPU and You: Master the Movement

Find a gym near you:

View the CrossFit map

Friday 241108

3 rounds for time of:

35 GHD sit-ups

70 double-unders

400-meter run

Post time to comments.

Scaling:

Today’s workout is a bit of a midline burner. Expect the GHD sit-ups to challenge your posture for the double-unders and the run. This will force you to put extra emphasis on maintaining better posture and a rigid midline throughout the workout. With that said, if you are not accustomed to the GHD, you should consider scaling the reps and range of motion. If you struggle with double-unders, do not spend more than 2 minutes working on this movement. Instead, spend the 2 minutes accumulating attempts and then move on to the run after time is up.

Intermediate option:

3 rounds for time of:

25 GHD sit-ups to parallel

40 double-unders

400-meter run

Beginner option:

3 rounds for time of:

20 sit-ups

40 single-unders

200-meter run

Coaching cues:

As your midline gets fatigued, you might begin to “slouch” with your posture on your double-unders. This makes it difficult to breathe and recover. Focus on keeping a forward gaze and being as upright as possible when you are performing double-unders.

Resources:

The GHD Sit-Up

The Double-Under

Training the GHD Sit-Up

Master the Movement: Double-Unders

Find a gym near you:

View the CrossFit map