Main Site Daily WODs

Tuesday 240709

For load:

10-10-7-7-4-4-1-1

Back squat

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Compare to 240105.

Scaling:

Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.

– A heavy set of 7 reps should be around 60-70%.

– A heavy set of 4 reps should be around 70-80%.

– A heavy single for today should be 80%+.

Intermediate option:

Same as Rx'd.

Beginner option:

Back squat 10-7-4-1 reps

Coaching cues:

Fight through the sticking point — drive your heels down, push your knees apart, and let your chest lead you to the top.

Resources:

The Back Squat

Heavy Days

Heavy Day: Full Class Coaching Demonstration

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Monday 240708

For time:

30 strict ring muscle-ups

Compare to 220603.

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Scaling:

Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict muscle-ups should try to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict muscle-ups should choose modifications that work both pulling and pushing strength (e.g., strict pull-ups, banded strict pull-ups, false-grip ring rows, strict ring dips, and push-ups).

Intermediate option:

Complete as many reps as possible in 15 minutes:

Strict muscle-ups

Beginner option:

10 rounds for time:

3 ring rows

3 push-ups

Coaching cues:

Before you simply skip today, consider this: The muscle-up might be difficult to perform, but it is also unrivaled in building upper-body strength and perhaps most important of all, a critical survival skill.

This movement gets you from under things to on top of them. And when it comes to preparing for the unknown and unknowable, that might be one of the most important adaptations to develop.

Don’t have a muscle-up yet? No problem. Note today’s scaling options and dedicate some time to improving skill and building strength to get there.

Resources:

The Strict Muscle-up

Developing a Muscle-up

The Muscle-up

A New Way to Work Toward Muscle-ups

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Saturday 240706

Guest Programmer – Christian Harris

June 24-July 7, 2024

12 rounds for time of:

200-meter sprint

200-meter jog

Start and finish with a 1,600-meter jog.

Do this at a track if possible.

Scaling:

Today's session features a total of 8,000 meters of running, including the warm-up and cool-down. Take necessary rests after the warm-up and before transitioning into the cool-down. During the 12 rounds, maintain continuous effort by alternating between 200 meters at a sprint pace and 200 meters at a recovery jog. Feel free to take the recovery jog as slow as you need — walking is perfectly fine. Enjoy this workout!

Intermediate option:

Same as Rx’d.

Beginner option:

6 rounds of:

200-meter run

200-meter jog

Start and finish with a 400-meter jog

Do this at a track if possible.

Coaching Cues:

Stay in the moment. Don’t worry about the intervals to come or stress about the ones you’ve completed. Find a pace you can maintain and push to the finish. Each time you think you can’t do another, prove to yourself you can. In doing so, you’ll build resilience for every other aspect of life.

Resources:

Chris Hinshaw: The Running Man

Building Threshold

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Friday 240705

Guest Programmer – Christian Harris

June 24-July 7, 2024

In 2 minutes:

7/10-calorie Echo bike

10 burpees over the bar

In remaining time, max squat clean thrusters

Rest 2 minutes between rounds.

*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 65-lb barbell

♂ 95-lb barbell

Scaling:

This interval workout is designed to challenge your limits — push hard for 2 minutes, then optimize your recovery to sustain consistent performance throughout each set. Aim to complete the bike segment in around 45 seconds, with some pushing for closer to 35 seconds or less. Focus on finding a quick pace on the bike that allows you to seamlessly transition to the burpees. After finishing the 10 burpees, use the remaining time to accumulate squat clean thrusters. If you complete 50 reps, the workout is over, otherwise this is a 5-round workout for max reps.

Be sure to prioritize recovery between rounds with the one-to-one work-to-rest ratio, ensuring you maintain intensity throughout. Embrace the challenge today and aim to hold onto the barbell until the very last second!

Intermediate option:

In 2 minutes:

7/10-calorie Echo bike

10 burpees over the bar

In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.

*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 55-lb barbell

♂ 75-lb barbell

Beginner option:

In 2 minutes:

5/8-calorie Echo bike

7 burpees over the bar

In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.

*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 35-lb barbell

♂ 45-lb barbell

Coaching cues:

Every thruster requires moving from full flexion to full extension against gravity, challenging almost every major muscle group.

The thruster is a powerful way to push physical adaptation and improve everyday life, from moving a heavy suitcase to an overhead bin to playing with your kids, and so much more.

Resources:

Bar-Facing Burpee Efficiency Tips

The Clean

The Thruster

The Squat Clean Thruster With Nuno Costa

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Wednesday 240703

Guest Programmer – Christian Harris

June 24-July 7, 2024

As many rounds and reps as possible in 20 minutes of:

5 L pull-ups

10 dumbbell bench presses

150-meter run

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Scaling:

Today’s workout draws inspiration from the classic benchmark Cindy. The L pull-ups will present the biggest challenge. Aim to complete the L pull-ups in 2 sets or fewer, keep the dumbbell bench presses unbroken, and run as smooth as possible to manage fatigue before returning to the pull-up bar. Modify the L pull-up to tucked pull-ups or kipping pull-ups if needed. Who's getting 10+ rounds?

Intermediate option:

As many rounds and reps as possible in 20 minutes of:

5 strict pull-ups

10 dumbbell bench presses

150-meter run

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

As many rounds and reps as possible in 12 minutes of:

5 ring rows

10 dumbbell bench presses

150-meter run

♀ 10-lb dumbbells

♂ 15-lb dumbbells

Coaching cues:

The L pull-up develops upper-body pulling strength similar to the way improving a 1-rep-max snatch can improve one’s Isabel time. As you continue to develop your top-end strength, all other pull-up variations become comparatively easier.

Resources:

The L Pull-up

Scaling Pull-Ups for Beginners

Running Workshop: Falling = Living

Find a CrossFit Course Near You

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Tuesday 240702

Guest Programmer – Christian Harris

June 24-July 7, 2024

For time:

50 dumbbell box step-ups

40 box jumps

30 dumbbell thrusters

♀ 20-inch box and 35-lb dumbbells

♂ 24-inch box and 50-lb dumbbells

Scaling:

The goal for today’s workout is to finish in under 8 minutes. Keep the dumbbell box step-ups to big sets of around 10. The 40 box jumps should be a smooth and steady pace with a step down each rep. The dumbbell thrusters at the end are a gut check. Start with a minimum set of 10 reps and manage from there with the remaining reps. Modify accordingly to meet the intended stimulus.

Intermediate option:

For time:

50 dumbbell box step-ups

40 box jumps

30 dumbbell thrusters

♀ 20-inch box and 20-lb dumbbells

♂ 24-inch box and 35-lb dumbbells

Beginner option:

For time:

30 dumbbell box step-ups

25 box jumps

20 dumbbell thrusters

♀ 12-inch box and 10-lb dumbbells

♂ 20-inch box and 15-lb dumbbells

Coaching Cues:

If you notice you land excessively low during box jumps, think about pushing your feet harder into the floor as you jump, and visualize getting your hips higher above the box at the peak of your jump. If you find yourself clipping your toes on the edge or stomping down against the box, keep pulling your legs up toward your body until you land on top.

Resources:

The Box Step-up

The Box Jump

The Dumbbell Thruster

Beating Box Jump Fear

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Monday 240701

Guest Programmer – Christian Harris

June 24-July 7, 2024

Every minute on the minute for 20 minutes:

Minute 1:  6 clean and jerks

Minute 2: 12 strict handstand push-ups

Minute 3: 60 double unders

Minute 4: 14/18-calorie row

♀ 95-lb barbell

♂ 135-lb barbell

Scaling:

Today’s workout is a 20-minute EMOM which stands for “every minute on the minute.” There are 4 minutes to rotate through, so you will do 5 rounds of each movement. Minute 1 begins with 6 clean and jerks, which should be an opportunity to choose a loading that allows for touch-and-go reps. For Minute 2, allow no more than 45 seconds to complete the 12 strict handstand push-ups. Consider modifying to kipping handstand push-ups if you’re only able to complete a couple of reps strict. Modify the double-unders to singles if needed. For the row, athletes will need to push to get that amount of calories completed within the minute. This one rewards those who start each minute on time and finish the work quickly, so move fast!

Intermediate option:

Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks

Minute 2: 6 handstand push-ups

Minute 3: 30 double-unders

Minute 4: 9/12-calorie row

♀ 65-lb barbell

♂ 95-lb barbell

Beginner option:

Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks

Minute 2: 6 push-ups from the knees

Minute 3: 30 single-under

Minute 4: 6/9-calorie row

♀ 35-lb barbell

♂ 45-lb barbell

Coaching Cues:

Resources:

The Clean and Jerk

The Strict Handstand Push-Up

The Double-Under

Rowing

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Featured photo:

Saturday 240629

Guest Programmer – Christian Harris

June 24-July 7, 2024

Snatch 3-2-2-1-1-1 reps

Finish with 10 minutes of working on pegboards.

Scaling:

The first part of today’s workout presents a chance to challenge yourself with weights that push your limits. Focus completely on today's lifts — they should demand your full attention. Experienced and intermediate athletes might aim for personal records with max-effort lifts. Beginners should use today to refine technique and become accustomed to heavier weights.

The objective in the second part is to develop confidence with pegboard technique and improve spatial awareness. Take advantage of this low-intensity setting to practice this intricate skill. Advanced athletes may consider performing 1-2 reps every minute for 10 minutes. Intermediate and beginner athletes may work on pegboard pull-up variations. Try 1-2 sets of 3-5 reps of each variation.

Pegboard pull-up variations include:

-Feet on wall, even grip

-Feet on wall, uneven/staggered grip

-Dead hang, even grip

-Dead hang, uneven/staggered grip

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching Cues:

Think of the snatch like a race car driving around a turn on a track. If the car goes too fast around the turn, it will run off the track. Instead, the car is patient around the turn. As it gets into the next straight away, it steps on the gas and takes off. In terms of the snatch, if you move too quickly around the knees, you will “run off the track.” You will get pulled out of position and the lift will be lost. Instead, you must be patient as you pass the knees. Once you get past the knees and brush the thighs, you can step on the gas and execute the lift.

Resources:

The Snatch

The Power Snatch

The Glassman Chipper

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Featured photo:

Photo by Meg Ellery at the North America West Semifinal by West Coast Classic.

Friday 240628

Guest Programmer – Christian Harris

June 24-July 7, 2024

Operation Red Wings

For time:

3/4-mile run  (1,200 meters)

Then,

16 rounds for time of:

8 toes-to-bars

8 burpee box jump-overs

Then,

47 goblet squats

♀20-inch box and a 53-lb kettlebell

♂24-inch box and a 70-lb kettlebell

On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army's 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.

- ¾-mile run to commemorate the three out of four SEALs killed on the ground

- 16 rounds to commemorate the 16 service members killed during the rescue attempt

- 8 toes-to-bars to commemorate the eight Night Stalkers

- 8 burpee box jump-overs to commemorate the eight SEALs

- 47 goblet squats for the MH-47 Chinook that was lost

Scaling:

This workout is meant to be very grueling and mentally challenging. The workout begins with a ¾-mile (or 1,200-meter) run. From there, it’s a 16-round couplet of 8 toes-to-bars and 8 burpee box jump-overs. It’s a relatively small amount of work for 1 round, but it will compound over time. The redundancy will make this as much of a mental test as a physical one, so keep your head in it and find a way to keep yourself going. After the 16th round is complete, the workout finishes with 47 goblet squats. All athletes should reduce the work to a level that is attainable yet challenging.

Intermediate option:

For time:

3/4-mile run (1,200 meters)

Then,

12 rounds for time of:

6 knees-to-chest

6 burpee box jump-overs

Then,

47 goblet squats

♀20-inch box and a 35-lb kettlebell

♂24-inch box and a 53-lb kettlebell

Beginner option:

For time:

600-meter run

Then,

8 rounds for time of:

6 hanging knee raises

6 burpee box step-ups

Then,

47 air squats

♀12-inch box

♂20-inch box

Coaching Cues:

The figure-4 position is key to efficient running mechanics. To continue to develop running skills, practice standing with one leg up in a figure-4 hold.

Keep your shoulders over your hips, hips over your heel, and the heel of your lifted leg in line with the knee.

From there, work on quickly switching legs and holding the figure-4 without changing your overall body position.

Take these positions into your warm-up and workout for Operation Red Wings, and notice the difference in efficiency and speed!

Resources:

Running Workshop: Pose Alignment

The Kipping Toes-to-bar

The Burpee Box Jump-Over

More on Operation Red Wings

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Wednesday 240626

Guest Programmer – Christian Harris

June 24-July 7, 2024

For time:

5 rope climbs to 15 feet

25 deadlifts

50 wall-ball shots

200-foot farmers carry

50 wall-ball shots

25 deadlifts

5 rope climbs to 15 feet

♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target

♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target

Scaling:

Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.

Intermediate option:

For time:

5 rope climbs to 12 feet

25 deadlifts

50 wall-ball shots

200-foot farmers carry

50 wall-ball shots

25 deadlifts

5 rope climbs to 12 feet

♀ 95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target

♂ 135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot target

Beginner option:

For time:

5 lying-to-standing rope climbs

18 deadlifts

24 wall-ball shots

200-foot farmers carry

24 wall-ball shots

18 deadlifts

5 lying-to-standing rope climbs

♀ 55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target

♂ 75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot target

Resources:

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The Deadlift

The Wall-ball Shot

The Dumbbell Farmers Carry

The Grip-saving Way to Rope Climb

Rope Climb Modification

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Featured photo:

Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.