Main Site Daily WODs

Tuesday 241022

For time:

1,600-meter run

100 GHD hip extensions

Accumulate 2 minutes in a freestanding handstand hold

Post time to comments.

Scaling:

Today’s workout will look different for different ability levels. While an advanced athlete may be able to “sprint” through, for other athletes, this may be more of a skill day — an opportunity to practice new skills or push the margins of experience out a bit further. Choose an option for the run that allows you to finish in 10 minutes or less. If you do not spend a lot of time on the GHD, scale the number of reps and range of motion. If you do not have access to a GHD, consider performing good mornings either unloaded or at most with an empty barbell. When it comes to the freestanding handstand hold, choose an option that allows you to hold for at least 15 seconds. That said, if you want to try the freestanding handstand, but you can only hold for a few seconds at a time, simply scale the time you accumulate. Have fun with this one and step outside your comfort zone.

Intermediate option:

For time:

1,600-meter run

70 GHD hip extensions

Accumulate 2 minutes in a handstand hold against the wall

Beginner option:

For time:

800-meter run

50 good mornings, unloaded

Accumulate 1 minute in a plank hold

Coaching cues:

As you find a balance point when you are upside-down, draw an imaginary line between your thumbs. This is a great place to keep your gaze.

Resources:

Warm-Up With Chris Hinshaw

GHD Hip Extensions

The Handstand

Handstand Hold Progression

Handstand Hold Scaling

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Wednesday 241023

Karen

For time:

150 wall-ball shots

♀ 14-lb medicine ball to 9-foot target

♂ 20-lb medicine ball to 10-foot target

Post time to comments.

Compare to 220403.

Scaling:

This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Consider strategic breaks as a way to keep yourself moving and avoid longer periods of hook-gripping your shorts. Remember, one more rep is one rep closer to finishing the workout. Be sure to look back at your previous score to help you better understand your strategy for today’s effort.

Intermediate option:

For time:

150 wall-ball shots

♀ 10-lb medicine ball to 9-foot target

♂ 14-lb medicine ball to 10-foot target

Beginner option:

For time:

75 wall-ball shots

♀ 6-lb ball

♂ 10-lb ball

Coaching cues:

Oftentimes in this workout, it's the shoulders and arms that cause you to take more breaks. Immediately after releasing the ball, consider bringing your arms back down toward your shoulders. Take a quick breath, and get ready for the ball to return. Repeating this across larger sets can delay shoulder fatigue.

Resources:

The Wall-Ball Shot

Workout Tips for Karen

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Monday 241021

For total reps:

Tabata pull-ups

Tabata box jump-overs

Tabata push-ups

Tabata calories on the Echo bike

♀ 20-inch box

♂ 24-inch box

Post total reps to comments.

Scaling:

Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours. If you do not have access to an Echo bike, use any bike or machine available.

Intermediate option:

Same as Rx’d.

Beginner option:

For total reps:

Tabata ring rows

Tabata box step-up overs

Tabata push-ups from the knees

Tabata calories on the Echo bike

♀ 12-inch box

♂ 20-inch box

Coaching cues:

If you are kipping the pull-ups, keep your kip tight and rigid for as long as possible. Jump up on the pull-up bar, put your lats in your back pocket, squeeze your legs together, and keep your belly tight. A stable connected structure will last longer.

Resources:

The Pull-Up

CAP Demo | The Box Jump-Over Variations

The Push-Up

The Rogue Echo Bike

Tabata With Erik Preston

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Saturday 241019

Complete as many reps as possible in 12 minutes of:

3 burpees to a 6-inch target

3 GHD sit-ups

6 burpees to a 6-inch target

6 GHD sit-ups

9 burpees to a 6-inch target

9 GHD sit-ups

… Continue to add 3 reps to each exercise until time expires.

Post total reps to comments.

Scaling:

Today’s workout is a gymnastics couplet with ascending reps. Don’t be fooled by the first few rounds — this workout will get spicy soon enough. To find the target for the burpees, extend your arms over your head and find a target about 6 inches above your fingertips. As for the GHD sit-ups, go into this workout with a number of reps appropriate for you. If you hit that number, finish the workout with just burpees. If you do not spend a lot of time on this piece of equipment, scale the number of reps and range of motion. The GHD is an amazing piece of equipment, but respect its power.

Intermediate option:

Complete as many reps as possible in 12 minutes of:

3 burpees to a 6-inch target

2 GHD sit-ups to parallel

6 burpees to a 6-inch target

4 GHD sit-ups to parallel

9 burpees to a 6-inch target

6 GHD sit-ups to parallel

… Continue to add 3 reps to the burpees and 2 reps to the GHD   sit-ups until time expires.

Beginner option:

Complete as many reps as possible in 8 minutes of:

3 burpees

3 sit-ups

6 burpees

6 sit-ups

9 burpees

9 sit-ups

… Continue to add 3 reps to each exercise until time expires.

Coaching cues:

On the GHD sit-up, lower yourself down with bent legs and as soon as you reach the bottom of your rep, brace your midline and straighten the legs by squeezing your thighs and driving your heels toward the wall in front of you. This rapid extension of the legs helps incorporate bigger muscle groups and helps protect the lower back.

Resources:

The Burpee

The GHD Sit-Up

The Glute-Ham Developer Sit-Up

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Friday 241018

For time:

9 deadlifts

15 front squats

21 clean and jerks

♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk

♂ 315-lb deadlift, 225-lb front squat, 135-lb clean and jerk

Post time to comments.

Scaling:

Today’s workout is a play on Wednesday’s with a reverse rep scheme, but still a heavy sprint effort. Expect today’s workout to be slightly longer in terms of time domain, but the goal is to keep the barbell moving. Both the deadlifts and the front squats should feel pretty heavy while the clean and jerks may be more on the moderate side. When choosing loads for the workout, the deadlift should be unbroken, the front squats in 3 sets or less, and the clean and jerks should be performed in 4 minutes or less. Just like Wednesday, challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.

Intermediate option:

For time:

9 deadlift

15 front squats

21 clean and jerks

♀ 155-lb deadlift, 105-lb front squat, 75-lb clean and jerk

♂ 225-lb deadlift, 155-lb front squat, 115-lb clean and jerk

Beginner option:

For time:

9 deadlift

15 front squats

21 clean and jerks

♀ 65-lb deadlift, 55-lb front squat, 35-lb clean and jerk

♂ 95-lb deadlift, 75-lb front squat, 45-lb clean and jerk

Coaching cues:

Consider “fast” singles on the clean and jerks in today’s workout. In doing so, follow the barbell down to the ground, minimize the bounce of the bar, take a breath, and hit your next rep.

Resources:

The Deadlift

The Front Squat

The Clean and Jerk?utm_source=owned&utm_medium=internal&utm_campaign=mswod

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Wednesday 241016

Pit Stop

For time:

21 deadlifts

15 hang power cleans

9 front squats

♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat

♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squat

Post time to comments.

Scaling:

Today’s workout is a heavy sprint effort. The barbell gets lighter and reps decrease with each movement you complete. Both the deadlifts and the hang power cleans should feel moderately heavy while the front squats may be more on the moderate side. When choosing loads for the workout, the deadlift should be completed in 3 sets or less, the hang power cleans in 5 sets or less, and the front squats should be unbroken. Challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.

Intermediate option:

For time:

21 deadlifts

15 hang power cleans

9 front squats

♀ 155-lb deadlift, 105-lb hang power clean, 75-lb front squat

♂ 225-lb deadlift, 155-lb hang power clean, 115-lb front squat

Beginner option:

For time:

21 deadlifts

15 hang power cleans

9 front squats

♀ 65-lb deadlift, 55-lb hang power clean, 35-lb front squat

♂ 95-lb deadlift, 75-lb hang power clean, 45-lb front squat

Coaching cues:

In the hang power clean, focus on setting up with your shoulders over the barbell. Then, stand up by driving your heels into the ground, squeezing your thighs and glutes, and getting your shoulders behind the barbell. To finish getting under the barbell, drive your elbows through quickly, pull yourself into a partial squat, and receive the bar on the shoulders.

Resources:

The Deadlift

The Hang Power Clean

The Front Squat

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Tuesday 241015

Task-Priority Nate

10 rounds for time of:

2 ring muscle-ups

4 handstand push-ups

8 kettlebell swings

♀ 53 lb

♂ 70 lb

Post time to comments.

Compare to 221018.

Scaling:

Today’s workout is a take on a classic CrossFit Hero workout Nate. Typically, you are trying to complete as many rounds and reps as possible in 20 minutes. Some might say the clock saves you. However, today the goal is to get through 10 rounds as quickly as possible. The kettlebell loading should be moderate and allow you to go unbroken through all of your sets. Athletes performing this workout as prescribed should aim to complete a round in 2 minutes or less. Look back to the last time we performed Nate to help you choose appropriate options for today’s effort.

Intermediate option:.

7 rounds for time of:

2 ring muscle-ups

4 handstand push-ups

8 kettlebell swings

♀ 35 lb

♂ 53 lb

Beginner option:

7 rounds for time of:

2 low-ring muscle-up transitions

4 dumbbell shoulder presses

8 kettlebell swings

♀ 18-lb kettlebell and 15-lb dumbbells

♂ 26-lb kettlebell and 20-lb dumbbells

Coaching cues:

For the muscle-up, as you begin to press/pull the rings to your sternum, bring your hips up toward the sky. Meeting the rings with your body parallel to the ground will make the transition much easier as you begin to fatigue.

Resources:

The Kipping Muscle-Up

The Kipping Handstand Push-Up

The Kettlebell Swing

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Monday 241014

For time:

1,000-meter row

800-meter run

500-meter row

400-meter run

250-meter row

200-meter run

Post time to comments.

Scaling:

Today’s workout is a moderate time-domain endurance-based effort. Push the pace where you can. As the meters decrease in both the run and row, try to keep the throttle down. If you are looking for a place to breathe, consider easing up on the rower. Barring technique on the rower, it can take a considerable effort to row 5 to 10 seconds faster. Instead, in theory, you can make up that time on the run.

Intermediate option:

Same as Rx’d.

Beginner option:

For time:

500-meter row

400-meter run

250-meter row

200-meter run

150-meter row

100-meter run

Coaching cues:

Count your stroke-to-recovery-stroke ratio. To recover and catch your breath while still moving on the rower, consider a 1-second pull followed by a 3- to 4-second return to the catch position. If you feel good and are looking to push, consider a 1-second pull followed by a 1- to 2-second return to the catch position. This strategy will help you manage your pace based on how you're feeling during the workout.

Resources:

Rowing

From the Archives: Rowing Technique

CrossFit Running Course

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Saturday 241012

3 rounds for time of:

50 push-ups

50-meter front-rack walking lunge

♀ 75 lb

♂ 115 lb

Scaling:

Today’s workout is a grind. The effort is all about completing one more rep and one more step forward. A single round should be completed in 7 minutes or less. Scale the number of push-ups per round if you can not perform 12-14 reps per minute. The loading of the barbell should be light. Try to hang on for as long as possible without putting it down. Keep the completion of each lunge to 3 sets or less.

Intermediate option:

3 rounds for time of:

30 push-ups

50-meter front-rack walking lunge

♀ 65 lb

♂ 95 lb

Beginner option:

3 rounds for time of:

20 push-ups from the knees

25-meter walking lunge

Coaching cues:

Everything goes down and comes up together in the push-up. Squeeze your stomach, your quads, and your glutes as you press off the floor.

Resources:

The Push-Up

The Front-Rack Lunge

Friday 241011

Every 1 minute, complete:

1 wall walk

3 deadlifts

5 toes-to-bars

Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure.

♀ 125 lb

♂ 185 lb

Scaling:

Today’s workout is a bit of a “beep test.” While the first round is seemingly simple, each passing minute gets more challenging. The loading of the deadlift should be moderate and something you can perform 3 reps of easily. The single wall walk and 3 deadlifts should take no more than 20 seconds to complete, leaving at least 40 seconds to perform toes-to-bars. If the wall walk and deadlifts are taking longer than the intended time, reduce the range of motion of the wall walk and the loading of the deadlift. Scale the toes-to-bars to something that is not going to hold you back. In other words, if you can only do 2-3 toes-to-bars in a row before breaking, scale to something that allows you to hang on the bar longer and complete bigger sets.

Intermediate option:

Every 1 minute, complete:

1 wall walk

3 deadlifts

5 knees-to-chests

Every minute, add 2 knees-to-chests. Complete as many rounds as possible until failure.

♀ 95 lb

♂ 135 lb

Beginner option:

Every 1 minute, complete:

1 inchworm

3 deadlifts

5 hanging knee raises

Every minute, add 2 hanging knee raises. Complete as many rounds as possible until failure.

♀ 55 lb

♂ 75 lb

Coaching cues:

On the toes-to-bar, press down against the pull-up bar and lean back. The further your shoulder is behind the bar, the easier it will be to touch your toes to it.

Resources:

The Wall Walk

The Deadlift

The Toes-to-Bar

Drills for the Toes-to-Bar

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