Main Site Daily WODs

Friday 240927

Every minute on the minute for 15 minutes complete:

Minute 1: 20 wall-ball shots

Minute 2: 15 box jumps

Minute 3: 10 deadlifts. 
Minute 4: Max ring muscle-ups

Minute 5: Rest

♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box

♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box

Post total ring muscle-up reps to comments.

Scaling:

You should be getting at least 10-15 seconds rest each minute, with the exception of Minute 4. Break up the ring muscle-ups or pull-ups early and often. This will allow you to get more reps during your 1 minute of work, and it will decrease the chance of ripping. One minute is a long time for muscle-ups and pull-ups, so be strategic with your breaks — do not go to failure on Round 1. Stay consistent throughout all 3 rounds.

Intermediate option:

Every minute on the minute for 15 minutes complete:

Minute 1: 15 wall-ball shots

Minute 2: 15 box jumps

Minute 3: 10 deadlifts

Minute 4: Max pull-ups

Minute 5: Rest

♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box

♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box

Beginner option:

Every minute on the minute for 15 minutes complete:

Minute 1: 12 wall-ball shots

Minute 2: 12 box step-ups

Minute 3: 10 deadlifts

Minute 4: Max ring rows

Minute 5: Rest

♀ 10-lb medicine ball to a 9-foot target, 50% of your 1-rep-max deadlift, and 12-inch box

♂ 14-lb medicine ball to a 10-foot target, 50% of your 1-rep-max deadlift, and 20-inch box

Coaching cues:

On each ring muscle-up, lift the hips up and pull the rings to the sternum. This makes getting on top of the ring much easier. Hips up and pull deep.

Resources:

The Wall-Ball Shot

The Box Jump

The Box Step-Up

The Deadlift

The Kipping Muscle-Up

The Kipping Pull-Up

The Ring Row

Developing a Muscle-Up

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Wednesday 240925

Annie With a Twist

In 15 minutes:

For time:

50-40-30-20-10

Double-unders

25-20-15-10-5

Toes-to-bars

*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 95 lb

♂ 135 lb

Post time and load in comments.

Scaling:

Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent shoulder fatigue and moderate your heart rate. If you get caught tripping up, take a second to relax and reset. For the toes-to-bars, pick a number you can repeat under fatigue with a quick break. The snatches should be a weight you can touch and go all 3 reps, but we recommend singles. This should be a weight you can power snatch. Focus on smooth, efficient reps, then get right back to your jump rope.

Once you finish the workout, don't rush to add weight to the barbell. Take a few deep breaths to recover and bring your heart rate down as you start building. Focus on perfect form for each rep and a big leg drive since you will be fatigued from the prior work. The goal is to finish the first part in 10 minutes to give you at least 5 minutes to hit a few lifts building in weight.

Intermediate option:

In 15 minutes:

50-40-30-20-10 reps for time of:

Double-unders

Sit-ups

*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 65 lb

♂ 95 lb

Beginner option:

In 15 minutes:

For time:

80-60-40-20

Single-unders

20-15-10-5

Sit-ups

*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 35 lb

♂ 45 lb

Coaching cues:
In the double-under, flick the wrist down toward the ground on each jump. If you bring the wrist up while you jump up, you make the rope shorter and there is a greater chance of missing the rep. You jump up while the wrist and arms go down.

Resources:

The Double-Under

The AbMat Sit-Up

The Power Snatch

The Power of Progression, Part 4: Using Progression

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Tuesday 240924

For time:

1,000-meter row

5 rope climbs to 15 feet

50 strict handstand push-ups

5 rope climbs to 15 feet

1,000-meter row

Post time to comments.

Scaling:

This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard.

Intermediate option:

For time:

1,000-meter row

5 rope climbs to 12 feet

50 kipping handstand push-ups

5 rope climbs to 12 feet

1,000-meter row

Beginner option:

For time:

750-meter row

3 pull-to-stands

30 hand-release push-ups

3 pull-to-stands

750-meter row

Coaching cues:

On the strict handstand push-ups, focus on lowering your head down in front of your finger tips. As soon as your head touches the floor, press yourself away and drive your head through your arms.

Resources:

Rowing

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The Strict Handstand Push-Up

The Kipping Handstand Push-Up

From the Archives: Rowing Technique

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Monday 240923

In 2 minutes, complete:

1 round of DT:

12 deadlifts

9 hang power cleans

6 shoulder-to-overheads

Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 105 lb

♂ 155 lb

Post total bike calories to comments.

Scaling:

Today’s workout is a twist on the Hero workout DT. The goal is to get through your round of DT in 1:10 or less. Once you get to the bike, go hard knowing you have a minute of rest. Your score is total bike calories over all 5 rounds. Choose a barbell weight you can do all 6 shoulder-to-overheads unbroken in all rounds. If you choose to break up the deadlifts and cleans, we recommend 6-5-1 for the deadlifts so you can go right into the hang power cleans after the last single. For the hang power cleans, we would recommend 7 and 2 so you can go right into the shoulder-to-overheads after the final hang clean rep.

Intermediate option:

In 2 minutes, complete:

1 round of DT:

12 deadlifts

9 hang power cleans

6 shoulder-to-overheads

Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 95 lb

♂ 135 lb

Beginner option:

In 2 minutes, complete:

1 round of DT:

9 deadlifts

7 hang power cleans

5 shoulder-to-overheads

Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 55 lb

♂ 75 lb

Coaching cues:

If you lose the hook grip in the hang power cleans, try elevating the barbell off your shoulders before you return to the hang position. Treat this little elevation almost like a push press. Once the barbell is off your shoulders, reestablish the hook grip and move into the next rep.

Resources:

The Deadlift

The Hang Power Clean

The Push Press

The Push Jerk

Annie Sakamoto vs. the Echo Bike

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Saturday 240921

In 4 minutes, complete:

3 devils presses

12/15 Echo-bike calories

3 devils presses

In remaining time, complete as many rounds and reps as possible of:

3 ring muscle-ups

5 push-ups

7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles.   Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells

♂ 50-lb dumbbells

Post rounds and reps to comments.

Scaling:

Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.

Intermediate option:

In 4 minutes, complete:

3 devils presses

9/12 Echo-bike calories

3 devils presses

In remaining time, complete as many rounds and reps as possible of:

3 strict pull-ups

5 push-ups

7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 25-lb dumbbells

♂ 45-lb dumbbells

Beginner option:

In 4 minutes, complete:

2 devils presses

7/10 Echo-bike calories

2 devils presses

In remaining time, complete as many rounds and reps as possible of:

3 ring rows

5 hand-elevated push-ups

7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 20-lb dumbbells

♂ 35-lb dumbbells

Coaching cues:

As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Resources:

CAP Demo: The Devils Press

Rogue Echo Bike

The Kipping Muscle-Up

The Push-Up

The Air Squat

The Strict Pull-Up

The Ring Row

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Friday 240920

For time:

50 double-unders

40 wall-ball shots

30 box jump-overs

20 ground-to-overheads

10 burpee pull-ups

20 ground-to-overheads

30 box jump-overs

40 wall-ball shots

50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell

♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell

Post time to comments.

Scaling:

Today’s workout is a pyramid-style chipper. Pace yourself on the way up with smooth double-unders, focused on breathing and relaxing your shoulders. Go for 3 to 4 sets on the wall-ball shots — a good game plan could be 12-10-10-8 or 16-14-10. On the box jump-overs, stepping down off the box is a great way to moderate your heart rate to get you ready for the ground-to-overheads. The ground-to-overhead weight should be touch-and-go for at least 6 to 8 reps, though singles are OK for today. For this movement, you can choose how you get it from the ground to over your head — snatch or clean and jerk. On the burpee pull-ups, step in and out to keep moving, rather than doing a few fast reps, followed by a break. Be mentally prepared to get right back into the ground-to-overheads. The goal is sub-20 minutes for most and sub-17 minutes for the elite.

Intermediate option:

For time:

50 double-unders

40 wall-ball shots

30 box jump-overs

20 ground-to-overheads

10 burpee pull-ups

20 ground-to-overheads

30 box jump-overs

40 wall-ball shots

50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 65-lb barbell

♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 95-lb barbell

Beginner option:

For time:

60 single-unders

30 wall-ball shots

20 box step-overs

10 ground-to-overheads

5 burpee pull-ups

10 ground-to-overheads

20 box step-overs

30 wall-ball shots

60 single-unders

♀ 10-lb medicine ball to a 9-foot target, 20-inch box, and 55-lb barbell

♂ 14-lb medicine ball to a 10-foot target, 24-inch box, and 75-lb barbell

Coaching cues:

In the burpee pull-up, draw a line on the ground directly underneath the pull-up bar. For every rep, aim to get your feet on that line before jumping up to the pull-up bar. As you get good at this, you can begin jumping without looking for the bar because you know exactly where it’s going to be. Simply jump, grab, and pull.

Resources:

The Double-Under

The Wall-Ball Shot

CAP Demo | The Lateral Box Jump-Over

The Power Snatch

The Clean and Jerk

The Burpee Pull-Up With Greg Amundson

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Wednesday 240918

Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

Complete as many rounds and reps as possible in 16 minutes of:

400-meter run

6 burpees to a 6-inch target

6 bar muscle-ups

10 dumbbell walking lunges

♀ 35 lb

♂ 50 lb

Post round and reps to comments

Scaling:

Today’s workout is an AMRAP! Focus on being smooth on the burpees, breaking muscle-ups or toes-to-bars as needed, and going unbroken on the lunges. For the burpees, jump to a target that is 6 inches above your fingertips when your arms are extended. Use a dumbbell weight that allows you to do the lunges unbroken for all 16 minutes while holding the dumbbells in a farmers carry position. If you finish on the run, every 50 meters completed equals 1 rep. Aim to get 3 to 5 rounds.

Intermediate option:

Complete as many rounds and reps as possible in 16 minutes of:

400-meter run

6 burpees to a target

8 toes-to-bars

10 dumbbell walking lunges

♀ 25 lb

♂ 45 lb

Beginner option:

Complete as many rounds and reps as possible in 14 minutes of:

200-meter run

4 burpees to a target

6 sit-ups

9 bodyweight walking lunges

Coaching cues:

On the bar muscle-ups, press the pull-up bar toward the hips and keep the body as close to the bar as possible. The further the body is away from the bar, the harder it will be to make the transition.

Resources:

Running Fundamentals

The Burpee

The Kipping Bar Muscle-Up

The Kipping Toes-to-Bar

The AbMat Sit-Up

CrossFit Online Course - Dumbbells

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Tuesday 240917

In 3 minutes, complete:

12 dumbbell bench presses

9 back squats

6 alternating dumbbell snatches

Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 35-lb dumbbells and 115-lb barbell

♂ 50-lb dumbbells and 165-lb barbell

Post total calories rowed in comments.

Scaling:

Today’s workout is interval based. Your score is the total calories rowed over 4 rounds. The work-to-rest ratio is two to one. The dumbbell bench presses should be completed in 2 sets at the most. The back squat should be taken from a rack, and the load should be moderate so you can complete all 9 reps unbroken. For the dumbbell snatches, focus on smooth, efficient movement. Try to recover and avoid being explosive. Check the clock as you get on the rower for the first round, and use that as a goal to match that for the additional rounds. Aim to have 1 minute to 90 seconds on the rower each round.

Intermediate option:

In 3 minutes, complete:

12 dumbbell bench presses

9 back squats

6 alternating dumbbell snatches

Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 25-lb dumbbells and 95-lb barbell

♂ 45-lb dumbbells and 135-lb barbell

Beginner option:

In 3 minutes, complete:

12 dumbbell bench presses

9 back squats

6 alternating dumbbell snatches

Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 20-lb dumbbells and 65-lb barbell

♂ 35-lb dumbbells and 95-lb barbell

Coaching cues:

During the back squat, bring your belly button toward your spine, squeeze your stomach, and without releasing your tight position, send your hips back and down.

Resources:

CAP Demo | Dumbbell Bench Press

The Back Squat

The Dumbbell Power Snatch

Rowing Technique Tips

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Monday 240916

Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

20 rounds for time of:

2 power cleans

3 box jumps

4 chest-to-bar pull-ups

♀ 125 lb and 20-inch box

♂ 185 lb and 24-inch box

Post time to comments.

Scaling:

Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.

Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.

Intermediate option:

20 rounds for time of:

2 power cleans

3 box jumps

4 pull-ups

♀ 95 lb and 20-inch box

♂ 135 lb and 24-inch box

Beginner option:

12 rounds for time of:

2 power cleans

3 box step-ups

4 ring rows

♀ 65 lb and 12-inch box

♂ 95 lb and 20-inch box

Coaching cues:

Widen your grip slightly on the chest-to-bar pull-ups and try to extend your upper body toward the bar. This will reduce the range of motion a little and make it easier for you to get your chest to the bar.

Resources:

The Power Clean

The Box Jump

The Kipping Chest-to-Bar Pull-Up

The Box Step-Up

The Ring Row

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Saturday 240914

3 rounds for time of:

20 sumo deadlift high pulls

40 GHD sit-ups

120 double-unders

♀ 65 lb

♂ 95 lb

Scaling:

Today’s workout is a moderate-duration effort and will challenge the integrity of your midline. Your goal should be to keep each round to 5 minutes or less. The loading of the barbell should be light and allow you to perform at least 10 reps every time you pick it up. Spend no more than 2 minutes performing double-unders. If you have not been consistent in accumulating volume on the GHD within the last few weeks, reduce the reps and range of motion for this movement.

Intermediate option:

3 rounds for time of:

20 sumo deadlift high pulls

20 GHD sit-ups to parallel

60 double-unders

♀ 55 lb

♂ 75 lb

Beginner option:

3 rounds for time of:

20 sumo deadlift high pulls

20 AbMat sit-ups

60 single-unders

♀ 35 lb

♂ 45 lb

Resources:

The Sumo Deadlift High Pull

The GHD Sit-Up

The Double-Under

Training the GHD Sit-Up

The Power of Progression, Part 3: Sumo Deadlift High Pull

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