Main Site Daily WODs

Friday 231027

3 rounds for time of:

25 kettlebell swings

25 handstand push-ups

♀ 24 kg ♂ 32 kg

Post time to comments.



Scaling:

Choose a weight for the kettlebell swing that allows you to complete the reps in 1-2 sets per round. Watch “Finding and Developing Your Handstand Push-up” and “Handstand Push-Up Variations,” and spend warm-up time practicing the movement.

Intermediate option:

3 rounds for time of:

25 kettlebell swings

15 handstand push-ups

♀ 20 kg ♂ 24 kg

Beginner option:

3 rounds for time of:

15 kettlebell swings

15 pike push-ups

♀ 12 kg ♂ 16 kg

Wednesday 231025

For reps:

1:00 rope climbs

1:00 dumbbell squat snatches, alternating

2:00 rope climbs

2:00 dumbbell squat snatches, alternating

3:00 rope climbs

3:00 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

Post reps to comments.



Scaling:

Modify the rope climb and reduce the load on the dumbbell.

Intermediate option:

For reps:

1:00 rope climbs

1:00 dumbbell squat snatches, alternating

2:00 rope climbs

2:00 dumbbell squat snatches, alternating

3:00 rope climbs

3:00 dumbbell squat snatches, alternating

♀ 25 lb ♂ 35 lb

Beginner option:

For reps:

1:00 rope climbs, lying to standing

1:00 dumbbell power snatch + overhead squat, alternating

2:00 rope climbs, lying to standing

2:00 dumbbell power snatch + overhead squat, alternating

3:00 rope climbs, lying to standing

3:00 dumbbell power snatch + overhead squat, alternating

♀ 5 lb ♂ 10 lb

Tuesday 231024

5 rounds for time of:

400-meter run

50 double-unders

15 burpees

Post time to comments.



Scaling:

Deconditioned athletes can reduce the overall volume of this workout. Reduce the distance and repetitions to complete a round in about 3-3:30 minutes.

Intermediate option:

5 rounds for time of:

400-meter run

40 double-unders

12 burpees

Beginner option:

5 rounds for time of:

200-meter run

50 singles-unders

7 burpees

Monday 231023

Complete as many reps as possible in 10 minutes of:

3 front squat

3 ring push-ups

6 front squat

6 ring push-ups

9 front squat

9 ring push-ups

Etc., adding 3 reps to each movement each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.

Saturday 231021

For time:

3 rounds of:

30-calorie row

30 push-ups

Rest 3:00

3 rounds of:

30-calorie bike

20 toes-to-bars

Rest 3:00

3 rounds of:

30-yard sled push, ♀ 90 lb ♂ 135 lb

10 muscle-ups

Post time to comments.



Scaling:

This workout will test your ability to do increasingly challenging gymnastics under fatigue. Modify the movements in order to push the pace for each segment.

Intermediate option:

For time:

3 rounds of:

20-calorie row

20 push-ups

Rest 3:00

3 rounds of:

20-calorie bike

15 toes-to-bars

Rest 3:00

3 rounds of:

30-yard sled push, ♀70 lb♂90 lb

5 muscle-ups

Beginner option:

For time:

2 rounds of:

20-calorie row

10 assisted push-ups

Rest 3:00

2 rounds of:

20-calorie bike

15 hanging knee raises

Rest 3:00

2 rounds of:

30-yard sled push, ♀45 lb ♂65 lb

10 ring rows

Friday 231020

Power clean 1-1-1-1-1-1-1 reps

*Build to a heavy single for the day.

Post loads to comments.

Compare to 120822.



Scaling:

Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.



Full Session:

If you want to perform the additional elements Ben programs for CrossFit Krypton, perform the partner workout after the lifting session.

With a partner, complete 5 rounds each for time of:

5 power cleans

10 bar-facing burpees

♀ 155 lb ♂ 225 lb

*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

Post loads and time to comments.

Wednesday 231018

Every 5 minutes for 4 rounds complete:

30 GHD sit-ups

20 strict handstand push-ups

10 power snatches

♀ 105 lb ♂ 155 lb

Post results to comments.



Full Session:

If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with snatch work. Perform:

Every minute for 10 minutes:

1 snatch

*Build up in weight as you are able for the day. Start your first minute at or around 60% of your best snatch and increase weight when you feel you are able.

Post loads and results to comments.



Scaling:

The goal is to finish each round in under 4 minutes. If you cannot complete the work under 4 minutes, complete 4 rounds for time, resting 1:30 between rounds. Do the HSPU strict if you are able, or do as many strict as possible each round before kipping. Modify to 20 push-ups if you cannot complete the HSPU. The power snatches should be moderately paced singles, with 10 reps completed under 90 seconds. Practice being efficient under fatigue.

Intermediate option:

Every 5 minutes for 4 rounds complete:

30 GHD sit-ups

5 strict handstand push-ups + 10 kipping handstand push-ups

10 power snatches

♀ 85 lb ♂ 125 lb

Beginner option:

Every 5 minutes for 4 rounds complete:**

30 sit-ups

15 assisted push-ups

10 power snatches

♀ 22 lb ♂ 35 lb

Tuesday 231017

Every minute for 20 minutes, alternate between:

Run 1 minute

15 squats

*The goal is to match or beat your run distance each round.

Post total run distance to comments.



Scaling:

Deconditioned athletes may reduce the total workout time as well as the air squats, aiming to get at least 30 seconds of rest after each set of squats. Intermediate athletes can do this workout as prescribed.

Beginner option:

Every minute for 14 minutes, alternate between:

Jog 1 minute

10 squats

Monday 231016

6-9-12-9-6 reps for time of:

Thrusters

Weighted pull-ups

Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups

♂ 135-lb thrusters, 50-lb pull-ups

Post time to comments.



Full Session:

If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with heavy front squats.

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

*Build to a heavy set of 3 for the day.

Post loads and time to comments.



Scaling:

Reduce the weight on the thrusters and pull-ups in order to keep moving with minimal rest.

Intermediate option:

6-9-12-9-6 reps for time of:

Thrusters

Weighted pull-ups

Burpees-over-bar

♀ 75-lb thrusters, 25-lb pull-ups

♂ 115-lb thrusters, 35-lb pull-ups

Beginner option:

6-9-12-9-6 reps for time of:

Thrusters

Assisted pull-ups

Burpees

♀ 22-lb thrusters

♂ 35-lb thrusters

Saturday 231014

Every minute for 30 minutes, alternate between:

Run 200 meters

4 box jump-overs + 10-yard sled push

6 bar muscle-ups

♀ 24-in box, 90-lb sled

♂ 30-in box, 135-lb sled

Post results to comments.



Scaling:

Reduce the run distance in order to complete it under 1 minute. Jump all the way over the box, clearing it on each jump, if possible. If not, modify height as needed. Minute 2 should take no longer than 30 seconds of hard effort. The bar muscle-ups can be modified to ONE set of chest-to-bar pull-ups, with the goal being 5-10 reps. If you do not yet have pull-ups, modify to banded pull-ups or ring rows.

Intermediate option:

Every minute for 30 minutes, alternate between:

Run 200 meters

4 box jump-overs + 10-yard sled push

6 chest-to-bar pull-ups

♀ 20-in box, 70-lb sled

♂ 24-in box, 110-lb sled

Beginner option:

Every minute for 21 minutes, alternate between:

Run 100 meters

4 box step-overs + 10-yard sled push

6 ring rows

♀ 12-in box, 20-lb sled

♂ 20-in box, 30-lb sled