Main Site Daily WODs

Friday 240830

Weighted strict muscle-up 1-1-1 reps

Then,

For time:

30 ring muscle-ups

*Every time you break, perform 10 box jumps.

♀ 24 inches

♂ 30 inches

Post loads and time to comments.

Scaling:

Today, the goal is to see how much weight you can hold with your legs, using a medicine ball or on a weight belt around your waist, while performing a strict muscle-up. If you cannot perform a strict muscle-up, consider a strict weighted or unweighted pull-up. Beginner athletes can work on the low-ring muscle-up progression for 15 minutes. All athletes should add weight in a way that enables them to safely descend from the muscle-up or pull-up.

After the weighted strict muscle-ups, complete 30 muscle-ups for time. Push so you approach failure in your sets to avoid accumulating excess box jumps. With that said, if you have not yet reached 30 reps, cap the workout at a max of 6 sets.

Intermediate option:

Weighted strict pull-up 1-1-1 reps

Then,

6 sets for max reps:

Ring muscle-ups

*Following each set, complete 10 box jumps.

♀ 24 inches

♂ 30 inches

Beginner option:

15 minutes to practice the low-ring muscle-up progression

Then,

5 rounds for time:

6 ring muscle-up transitions

10 box jumps or step-ups

♀ 12 inches

♂ 20 inches

Resources:

The Strict Muscle-Up

The Kipping Muscle-Up

Developing a Muscle-Up

Training Threshold, Part 2: Muscle-Up

The Box Jump

Find a gym near you:

View the CrossFit map

Thursday 240829

Rest day

Featured Article

Training at a CrossFit affiliate is an ideal scenario. Here, we have all the necessary equipment and a built-in community of friends, supporters, and coaches dedicated to our success. But even if we go to a great affiliate, that doesn’t mean we need to forgo our own gym. With a workout area at home, we can work on the many movements included in CrossFit programming any time we want. Knocking out a few pull-ups or muscle-up transition drills while watching our favorite TV show is a great strategy to improve our pull-ups or muscle-ups. Every morning or evening is an opportunity to do some mobility work and practice air squats, thrusters, handstands, or any other skill we want to master.

Find a gym near you:

View the CrossFit map

Wednesday 240828

7 rounds for time of:

7 single-dumbbell devil’s presses

100-meter single-dumbbell carry

♀ 35 lb

♂ 50 lb

Post time to comments

Scaling:

The goal of today is to keep moving. This is grunt work with a low level of technique involved. Don’t use the dumbbell as a reason to take breaks. Try to complete this workout in under 15 minutes.

Intermediate option:

7 rounds for time of:

7 single-dumbbell devil’s presses

100-meter single-dumbbell carry

♀ 20 lb

♂ 35 lb

Beginner option:

7 rounds for time of:

7 single-dumbbell devil’s presses

100-meter run

♀ 15 lb

♂ 20 lb

Resources:.

Single-Arm Kettlebell Farmers Carry


Find a gym near you:

View the CrossFit map

Tuesday 240827

Back squat 1-1-1-1-1-1-1 reps

Goal is 85% and above on every set

Rest 3 to 4 minutes between sets.

Post loads to comments.

Scaling:

The goal here is to start heavy and stay heavy. For those who know their recent max, holding 85% and above will be a great challenge. For all athletes, and particularly those who are newer to strength days, work at a weight that is challenging, but still enables you to maintain sound mechanics.

Intermediate option:

Same as Rx’d.

Beginner option:

Back squat 3-3-3-3-3-3 reps

To make a lift more challenging, add an active pause at the bottom of the squat instead of increasing the weight. Strength will come from the quality and the time under tension, rather than from a heavier load on a single squat, especially if you load suboptimal positions.

Resources:

The Back Squat

Find a gym near you:

View the CrossFit map

Monday 240826

30-25-20-15-10 reps for time of:

Double-under crossovers

Toes-to-bars

Post times to comments.

Scaling:

This is a twist on the classic CrossFit benchmark Annie. The idea is to increase the difficulty of the rope skill and mix it with a more advanced gymnastics movement. It is expected that you will trip more with the double-under crossovers than with the standard double-under. You may need to add a few singles between the doubles, but keep chipping away. The goal is to make it less than 7 minutes for the more proficient athletes, and up to 15 minutes for less-experienced athletes in order to practice these skills.

Intermediate option:

21-18-15-12-9 reps for time of:

Double-under crossover attempts

Toes-to-bars

Beginner option:

15-12-9-6-3 reps for time of:

Single-under crossovers

Hanging knee raises

Resources:

Double-Under Crossovers at the CrossFit Games

Single-Under Crossovers

The Kipping Toes-to-Bar

Find a gym near you:

View the CrossFit map

Saturday 240824

With a partner, on a running clock, for time:

At 0:00

10 rounds each:

7/10-calorie Assault bike

Rest

At 12:00

5 rounds each:

30 wall-ball shots

♀ 14 lb

♂ 20 lb

Post time to comments.

Scaling:

The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less.  Adjust the calories as needed to have a solid 15- to 20-second sprint each round.

The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.

Intermediate option:

With a partner, on a running clock, for time:

At 0:00

10 rounds each:

5/8-calorie Assault bike

Rest

At 12:00

5 rounds each:

20 wall-ball shots

♀ 14 lb

♂ 20 lb

Beginner option:

With a partner, on a running clock, for time:

At 0:00

10 rounds each:

20-second effort on Assault bike

Rest

At 12:00

5 rounds each:

10 wall-ball shots

♀ 6 lb

♂ 10 lb

Resources:

Air Bike Setup

Rogue Echo Bike

The Wall-Ball Shot

Find a gym near you:

View the CrossFit map

Friday 240823

Muscle snatch 1-1-1 reps

Snatch balance 1-1-1-1 reps

Squat snatch 1-1-1-1-1 reps

Post loads to comments.

Scaling:

The goal of this session is to use the muscle snatch and snatch balance to build confidence with a heavier load and get ready to PR your squat snatch. If you need to scale the complexity of the movement, you can reduce the load or the range of motion for both the snatch balance and the squat snatch.

Intermediate option:

Same as Rx’d.

Beginner option:

Hang muscle snatch 1-1-1 reps

Overhead squat 2-2-2-2 reps

Hang power snatch 1-1-1-1-1 reps

Resources:

The Muscle Snatch

The Snatch Balance

The Snatch

The Overhead Squat

The Hang Power Snatch

Find a gym near you:

View the CrossFit map

Wednesday 240821

3 rounds for time of:

800-meter run

1 legless rope climb to 15 feet

3 rope climbs to 15 feet

30 GHD sit-ups

Post time to comments.

Scaling:

This is a longer-duration workout with a target of around 20 to 25 minutes. Reduce the volume and skill complexity as needed, then fight to keep it under 25 minutes rather than simply adding a time cap. First, reduce the height of the rope climb, then reduce the volume of rope climbs and/or GHD sit-ups, and reduce the run distance to keep each effort to 5 minutes or less. Beginners who are not experienced with rope climbs can use today to practice the foot hook — hold on to the rope and establish the foot hook, then hold for up to 10 seconds per effort.

Intermediate option:

3 rounds for time of:

800-meter run

1 legless rope climb to 10 feet

2 rope climbs to 15 feet

20 GHD sit-ups

Beginner option:

3 rounds for time of:

600-meter run

3 10-second foot holds

20 AbMat sit-ups

Resources:

The Rope Climb (Legless)

The Rope Climb (Wrapping)

The Rope Climb (Basket)

The GHD Sit-Up

The AbMat Sit-Up

Find a gym near you:

View the CrossFit map

Tuesday 240820

2-4-6-8-10 reps for time of:

Push jerks

Front squats

♀ 125 lb

♂ 185 lb

Post time to comments.

Scaling:

This is intended to be 5 to 8 minutes of work. Quality of movement will be rewarded compared with the grunt work from yesterday. This workout should be done after strong technique practice to focus on hip extension and the receiving position in the jerk, and bar path and the front rack in the front squat.

Some athletes should expect to be able to complete each set unbroken, but there is still value in staying heavy if you need to break the sets of 6 and 8 in half and the set of 10 into as many as 3 sets  if necessary to preserve sound technique.

Intermediate option:

2-4-6-8-10 reps for time of:

Push jerks

Front squats

♀ 105 lb

♂ 155 lb

Beginner option:

2-4-6-8-10 reps for time of:

Push jerks

Front squats

♀ 55 lb

♂ 75 lb

Resources:

The Push Jerk

The Front Squat

Find a gym near you:

View the CrossFit map

Monday 240819

6 rounds for time of:

14/18-calorie row

30-foot sandbag carry

♀ 100 lb

♂ 150 lb

Post time to comments

Scaling:

Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes for the best and 12 minutes and under for everyone else. The row should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that allows you to grab it and go unbroken for all 6 rounds. This is a low-skill workout — put your head down and do the work. Nothing other than your desire to take a break should slow you down. If you do not have a sandbag, hold two kettlebells or dumbbells in the front-rack position and walk the same distance.

Intermediate option:

6 rounds for time of:

12/15-calorie row

30-foot sandbag carry

♀ 70 lb

♂ 100 lb

Beginner option:

6 rounds for time of:

8/10-calorie row

30-foot plate carry

♀ 25-lb plate

♂ 45-lb plate

Resources:

Rowing Technique Tips

Sandbag Training

Find a gym near you:

View the CrossFit map