Complete as much as possible in 15 minutes of:
Row 500 meters
Max set push-ups
Post rounds completed to comments.
Scaling:
Experienced athletes should push the row on today’s workout and work for virtuosity on the push-ups. If you do not yet have 10 consecutive push-ups, consider modifications which challenge your current abilities and allow for 10+ reps.
Beginner Option:
Complete as many reps as possible in 15 minutes of:
Row 500 meters
Max-set assisted push-ups
4 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
♀ 35-lb KB ♂ 53-lb KB
Post total reps to comments.
Scaling:
All athletes should be able to maintain the format of this workout. Newer athletes can reduce the loading on the kettlebell and drop the total rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
3 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges
Scaling:
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement. If you performed "Clovis" yesterday, choose moderate loading and treat these squats as a recovery day.
Scaling:
This workout is a mental and physical grind. If you are not accustomed to this running volume, significantly reduce the distance. Partition the work in order to sustain intensity.
Intermediate Option:
For time:
Run 5 miles
100 burpee pull-ups
5 rounds for time of:
50 double-unders
16 dumbbell snatches
♀ 35-lb DB ♂ 50-lb DB
Post time to comments.
Scaling:
This workout is meant to be a sprint. Choose a dumbbell that will allow you to move at maximal speed while maintaining proper mechanics. Go hard.
Intermediate Option:
5 rounds for time of:
40 double-unders
16 dumbbell snatches
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
5 rounds for time of:
50 single-unders
16 dumbbell snatches
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 65 lb ♂95 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.
Post time of the triplet and max load to comments.
Forging Youth Resilience Fundraiser, May 1-31
Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May – Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.
Scaling:
Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.
Beginner Option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 35 lb ♂ 45 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
For 20 minutes:
Run 1 mile
In the remaining time, complete as many rounds as possible of:
7 strict toes-to-bars
14 handstand shoulder taps
Post reps completed to comments.
Scaling:
Deconditioned athletes can take a stopwatch on a 4-minute walk or jog, then turn around and return for a modified mile run. The gymnastics portion of this workout can be reduced to hanging knee raises and plank shoulder taps.
Beginner Option:
For 15 minutes:
Jog 800 meters
In the remaining time, complete as many rounds as possible of:
7 strict hanging knee raises
14 plank shoulder taps