5 rounds for time of:
Row 500 meters
15 bench presses
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 190809.
Scaling:
Watch The Bench Press and Rowing for points of performance prior to warming up. Spend time in the warm-up working up to a load that will allow you to complete 10 consecutive bench presses.
Intermediate Option:
5 rounds for time of:
Row 500 meters
15 bench presses
♀ 75 lb ♂ 115 lb
Beginner Option:
3 rounds for time of:
Row 500 meters
15 bench presses
♀ 20-lb ball to 9-ft target
♂ 30-lb ball to 10-ft target
Post time to comments.
Compare to 180327.
Scaling:
This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.
Intermediate Option:
For time:
100 wall-ball shots
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
15 minutes to drill the press to handstand
Then,
15 minutes to build to a heavy single power snatch
Post press-to-handstand drills completed and snatch load to comments.
Scaling:
Watch Press to Handstand Progression: Plate Drill and Annie’s Press to Handstand Progression and work on the skill. For the second portion of your session, watch The Power Snatch and focus on going heavy from the ground to overhead. Beginners may choose skills practice such as plank holds or handstands. All athletes can go heavy in the power snatch, with newer athletes focusing on solid mechanics.
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.
Rest 3 minutes between rounds.
♀ 125-lb front squat, 30-in box
♂ 185-lb front squat, 36-in box
Post calories rowed each round to comments.
Compare to 180217.
Scaling:
Pick loads, rep numbers, and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.
Intermediate Option:
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.
Scaling:
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 strict bar muscle-ups
♀ 205-lb deadlift
♂ 315-lb deadlift
Post rounds completed to comments.
Similar to 180616.
Scaling:
This couplet combines a heavy weightlifting movement and a high-skill gymnastics movement. Pick a deadlift weight that is heavy but can be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups
♀ 185-lb deadlift
♂ 275-lb deadlift
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups
Complete as many rounds as possible in 23 minutes:
16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans
♀125 lb ♂ 185 lb
Sadie Jane Huffer, 37, died on Feb. 17, 2023, when a roof collapsed in Anchorage, Alaska, at Turnagain CrossFit.
Huffer was a beloved wife, mother, daughter, and friend. She was born in Seattle, Washington, and ended up in Anchorage for college at the University of Alaska. Huffer graduated with a bachelor's and master's degree in social work and went on to become a Licensed Clinical Social Worker.
Described by loved ones as sensitive, loving, and caring, her hobbies included knitting, blueberry picking, making bread, smoking salmon, and working out at Turnagain CrossFit.
Huffer is survived by her husband, John Paul; children, Tyler, Blaise, and Jane; sisters, Sarah Ransom and Samantha Lamphier; and parents, Denise and Ted Smith.
A memorial workout event is being held by Huffer's Turnagain CrossFit family on April 8, at 7 p.m. at the Dome in Anchorage. To help Huffer's family during this time, you may donate here.
Scaling:
Most athletes should be able to maintain the format and rep scheme of this workout. Reduce the load on the power cleans to a weight that allows you to maintain solid mechanics. Quick singles are acceptable.
Intermediate Option:
Complete as many rounds as possible in 23 minutes:
16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans
♀105 lb ♂ 155 lb
Beginner Option:
Complete as many rounds as possible in 23 minutes:
16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans
Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.