Main Site Daily WODs

Wednesday 241106

21-15-9 reps for time of:

Deadlifts

Strict pull-ups

♀ 155 lb

♂ 225 lb

Post time to comments.

Scaling:

Today’s workout is a gymnastics and weightlifting couplet. Most should finish this effort in 10 minutes or less. For those proficient with these movements, it will be a sprint. However, if you can perform at least 7 reps with the prescribed deadlift weight and consistent sets of 5 unbroken strict pull-ups, then you should hit this workout as written. It might not be a sprint, but it will be an opportunity to build capacity in these two movements. If you cannot hit those targets, reduce the loading of the barbell and the difficulty of the strict pull-up.

Intermediate option:

For time:

21-15-9 reps

Deadlifts

12-9-6 reps

Strict pull-ups

♀ 125 lb

♂ 185 lb

Beginner option:

15-12-9 reps for time of:

Deadlifts

Ring rows

♀ 55 lb

♂ 75 lb

Coaching cues:

In the deadlift, delay the knee bend on the return of the barbell. After you stand up the load, unlock your knees and then focus on sending your hips back while keeping your chest up. You should feel tension in your glutes and hamstrings — this is good. Once the bar passes the knees, you can bend the knees and return the barbell to the floor.

Resources:

The Deadlift

The Strict Pull-Up

The Ring Row

Scaling Pull-Ups for Beginners

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Tuesday 241105

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

20 burpees

20 air squats

20 box jump-overs

20 air squats

20 toes-to-bars

♀ 20-inch box

♂ 24-inch box

Post rounds and reps to comments.

Scaling:

Today’s workout is a longer effort with a large volume of bodyweight movements. This effort will be very similar to a workout like Cindy where you are moving at a steady pace for 20 minutes. All athletes should aim to complete a single round in 5 minutes or less. If the prescribed exercises don’t allow for this, scale the reps and/or difficulty of the movement. For example, scale the toes-to-bars by reducing the reps or performing 20 hanging knee raises. Work hard and have fun with this one.

Intermediate option:

Same as Rx’d.

Beginner option:

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

15 burpees

15 air squats

15 box step-overs

15 air squats

15 hanging knee raises

♀ 12-inch box

♂ 20-inch box

Coaching cues:

Master the basics. The air squat is a simple yet effective movement. Don’t knock it just because it is “easy.” Challenge yourself to maintain solid mechanics. The hips move back and down, heels down, knees out, lumbar arch maintained, and hips finish below the knees. Don’t skimp on these points of performance.

Resources:

The Burpee

The Air Squat

Box Jump-Over Variations

Box Step-Over

The Kipping Toes-to-Bar

Kipping Hanging Knee Raises

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Monday 241104

For time:

20-calorie Echo bike

20 clean and jerks

20-calorie Echo bike

♀ 105 lb

♂ 165 lb

Post time to comments.

Compare to 221016.

Scaling:

Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell should be moderate and allow you to complete the weightlifting portion of this workout with quick sets and minimal rest. Adjust load to spend no more than 4 minutes on the 20 clean and jerks, allowing for a rep at least every 12 seconds.

Intermediate option:

For time:

20-calorie Echo bike

20 clean and jerks

20-calorie Echo bike

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

20-calorie Echo bike

20 clean and jerks

20-calorie Echo bike

♀ 35 lb

♂ 45 lb

Coaching cues:

Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell from the shoulders to the overhead position.

Resources:

Rogue Echo Bike

The Clean and Jerk

The Power Clean and Push Jerk

The Power Clean and Split Jerk

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Saturday 241102

Every 6 minutes for 5 sets, complete:

800-meter run

Compare to similar 240617.

Post fastest and slowest times to comments.

Scaling:

Today’s workout is an endurance- and stamina-based effort. The goal is to finish each interval under the 6-minute clock and have a little time to rest. If you do not have at least 1 minute to rest before the next interval, reduce the distance. Expect this effort to be more about finding consistency versus an all-out effort.

Intermediate option:

Same as Rx’d.

Beginner option:

Every 6 minutes for 4 sets, complete:

400-meter run

Coaching cues:

As you run, "grab the ground" with your feet and slide it back behind you with each step. Focusing on this action, when performed consistently, can increase the force applied to the ground and in turn the speed of your stride.

Resources:

Running Workshop: Pose Alignment

Pose Running Drills: Lean and Pull

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Friday 241101

Complete as many rounds and reps as possible in 10 minutes of:
5 front squats

10 ring dips

♀ 125 lb

♂ 185 lb

Post rounds and reps to comments.

Scaling:

Today’s workout is a weightlifting and gymnastics couplet. Because of the lower repetitions in each set, expect to perform at least 5 rounds. The barbell should come from the ground and the loading should be moderately heavy. Choose a load that enables you to perform all 5 reps unbroken every time you pick up the barbell. For the ring dips, if you can complete 10 dips in 3 sets or less, you should perform the prescribed movement.

Intermediate option:

Complete as many rounds and reps as possible in 10 minutes of:

5 front squats

5 ring dips

♀ 105 lb

♂ 155 lb

Beginner option:

Complete as many rounds and reps as possible in 10 minutes of:

5 front squats

5 foot-assisted ring dips

♀ 35 lb

♂ 45 lb

Coaching cues:

If you are kipping the ring dips, as you descend to the bottom of the dip, try to keep your legs somewhat straight. When you reach the bottom, drive your knees up toward your chest and press down into the rings. This knee drive will help you kip your dips more efficiently.

Resources:

The Front Squat

The Ring Dip

Ring Dip Scaling

From the Archives: Scaling Down CrossFit Workouts With Rings

Wednesday 241030

For time:

21 chest-to-bar pull-ups

6 wall walks

18 chest-to-bar pull-ups

5 wall walks

15 chest-to-bar pull-ups

4 wall walks

12 chest-to-bar pull-ups

3 wall walks

9 chest-to-bar pull-ups

2 wall walks

6 chest-to-bar pull-ups

1 wall walk

3 chest-to-bar pull-ups

Post time to comments.

Scaling:

Today’s workout is a spicy gymnastics effort with a descending rep scheme. For athletes who are proficient in both of these movements, this workout could be completed in less than 10 minutes. That being said, if you can complete at least 10 chest-to-bar pull-ups in a minute and 3 wall walks per minute, you should consider performing this workout as prescribed and keeping it under 20 minutes.

Intermediate option:

For time:

14 chest-to-bar pull-ups

6 wall walks

12 chest-to-bar pull-ups

5 wall walks

10 chest-to-bar pull-ups

4 wall walks

8 chest-to-bar pull-ups

3 wall walks

6 chest-to-bar pull-ups

2 wall walks

4 chest-to-bar pull-ups

1 wall walk

2 chest-to-bar pull-ups

Beginner option:

For time:

12 ring rows

3 inchworm + push-ups from the knees

10 ring rows

3 inchworm + push-ups from the knees

8 ring rows

3 inchworm + push-ups from the knees

6 ring rows

3 inchworm + push-ups from the knees

4 ring rows

3 inchworm + push-ups from the knees

2 ring rows

Coaching cues:

On the chest-to-bar pull-ups, try putting your hands a little wider on the pull-up bar. To make contact with the bar, extend your chest (and upper thoracic spine) to the bar.

Resources:

The Chest-to-Bar Pull-Up

The Wall Walk

The Ring Row

Demo | Inchworm + Push-Up

Wall Walk Scaling | CrossFit Movement Demo

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Tuesday 241029

4 rounds for time of:

500-meter row

50 dumbbell box step-ups

♀ 15-lb dumbbells and 20-inch box

♂ 25-lb dumbbells and 24-inch box

Post time to comments.

Scaling:

Today’s workout is a grind. Expect this effort to fall in the moderate-to-longer time domain with most around the 20-minute mark. The goal is to move at a pace on the rower that allows you to hang on to the dumbbells for all 50 reps of the step-ups. The dumbbell weight should be relatively light and begin to tax your grip around the 30- to 40-rep range. If you are having to put the dumbbells down multiple times in each set, the dumbbells are too heavy. If you want to make this workout “spicier,” pick up the pace on the rower.

Intermediate option:

4 rounds for time of:

500-meter row

50 dumbbell box step-ups

♀ 10-lb dumbbells and 20-inch box

♂ 15-lb dumbbells and 24-inch box

Beginner option:

3 rounds for time of:

300-meter row

30 box step-ups

♀ 20-inch box

♂ 24-inch box

Coaching cues:

To speed up cycle time on the box step-ups, whatever foot steps down last is the foot you should step-up with first on the next rep.

Resources:

Rowing

Dumbbell Box Step-Up

The Box Step-Up

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Monday 241028

Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Compare to 230902.

Scaling:

Today is a heavy lifting day. Remember that “heavy” is relative to each athlete's physical and psychological tolerances. In other words, heavy is going to be different for each athlete. Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Considering the heavy loading of the barbell, you are encouraged to find a spotter. However, if you are not able to find a spotter, use some type of guard rails or simply reduce the load to something you can manage without a spotter.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

Be sure your feet are firmly planted on the ground. This will enable you to drive through your heels and get the lower body involved in your lifts.

Resources:

The Bench Press

The Role of the Bench Press in Strength Training

Saturday 241026

Nancy

5 rounds for time of:

400-meter run

15 overhead squats

♀ 65 lb

♂ 95 lb

Post time to comments.

Compare to 230918.

Scaling:

Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Intermediate option:

5 rounds for time of:

400-meter run

10 overhead squats

♀ 65 lb

♂ 95 lb

Beginner option:

5 rounds for time of:

200-meter run

10 overhead squats

♀ 35 lb

♂ 45 lb

Coaching cues:

Press up into the barbell and rotate your arms so your elbows face the ground. Do not relent on this technique throughout the workout.

Resources:

CAP Tips: Running Position Drill

The Overhead Squat

Workout Tips From 230918 With Adrian Bozman

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Friday 241025

5 rounds for time of:

1 rope climb  to 15 feet

10 toes-to-bars

1 rope climb to 15 feet

20 alternating dumbbell snatches

♀ 35 lb

♂ 50 lb

Post time to comments.

Scaling:

Today’s workout will test your grip and climbing technique. If you rely a lot on your arms during the rope climb, you will find yourself waiting for your grip to recover. However, if you focus on a secure foot hold and staying close to the rope, you will be able to keep moving and post a fast time. Choose a toes-to-bar option that allows you to complete the reps in 2 sets or less. As for the dumbbell snatches, the load should be light to moderate and allow you to get through 20 reps in 2 sets or less. If you can go unbroken, do it.

Intermediate option:

5 rounds for time of:

1 rope climb to 12 feet

10 knees-to-chests

1 rope climb to 12 feet

20 alternating dumbbell snatches

♀ 20 lb

♂ 35 lb

Beginner option:

5 rounds for time of:

2 pull-to-stands

5 hanging knee raises

2 pull-to-stands

10 alternating dumbbell snatches

♀ 10 lb

♂ 15 lb

Coaching cues:

Before standing up on your foot hold, make sure it is secure. In other words, make sure to pull the rope tight to the foot and take out any slack. Pinch the feet together, secure the hook, and then stand up. Over time, this process gets faster, but you must develop good habits at slower speeds first. Slow is smooth and smooth is fast.

Resources:

The Rope Climb (Wrapping)

The Rope Climb (Basket)

Modified Rope Climb

The Kipping Toes-to-Bar

CAP Demo: Kipping Hanging Knee Raise

The Dumbbell Power Snatch

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