Black Friday

Friday 240322

Friday 240322

For time:

60-second L-sit
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Today’s workout falls within a moderate time domain. All of the holds and hangs are cumulative. Break as needed and chip away. To keep the workout moving, scale the L-sit hold to a variation that allows you to maintain at least a 10-second hold. Scale the hang to a variation that allows you to maintain around 30 seconds at a time. The load on the barbell should be light-moderate. You should be able to perform at least 10 reps unbroken with the weight you choose. Work hard and have fun!

Intermediate option:
For time:

60-second L-sit (bent legs)
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit (bent legs)

♀ 65 lb
♂ 95 lb

Beginner option:
For time:

30-second L-sit drill: seated leg raises
30 shoulder-to-overheads
30-second hang from the pull-up bar
20 shoulder-to-overheads
30-second hang from the pull-up bar
10 shoulder-to-overheads
30-second L-sit drill: seated leg raises

♀ 35 lb
♂ 45 lb

Resources:
The L-Sit
The Shoulder Press
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Monday 240527

Monday 240527

Murph

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.

Or:

Hero workout of your choice

Review the list of Hero workouts and honor someone with an all-out effort.

Post your choice of workout and result to comments.

If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app.

You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the LT Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.

Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Compare to 230529.

Scaling:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is a relative term and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet still challenging.

Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.

Or:

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Beginner option: For time:
Run 800 meters

Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats

Then, run 800 meters

*Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.

Or:

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Resources:
The Kipping Pull-up
The Push-up
The Air Squat
Murph Hero Workout
Memorial Day Murph: An Origin Story
Fallen But Not Forgotten: How CrossFit’s Hero Workouts Honor Fallen Service Members
Download the CrossFit Games app

Find a gym near you:
View the CrossFit map

Featured photo:
The Murph Challenge

Monday 240513

Monday 240513

Freestanding handstand push-up practice

Spend 15-20 minutes practicing the following progression:

Headstand

Headstand with knees to chest

From the headstand position, kick upward to a handstand and hold

Kick to a handstand, hold, and lower back to a headstand

Multiple freestanding handstand push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 freestanding handstand push-ups

Post rounds and reps to comments.

Scaling:
The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.

Setup and execution:

*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.

Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.

Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.

Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.

Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.

Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.

Modifications:

Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.

Intermediate option:
Spend 15-20 minutes practicing the following progression:

Headstand

Headstand with knees to chest

From the headstand position, kick upward to a handstand and hold

Kick to a handstand, hold, and lower back to a headstand

Multiple handstand push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 handstand push-ups

*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.

Beginner option:
Spend 15-20 minutes practicing the following progression:

Inchworm

Pike headstand

Pike handstand hold

Pike push-up negative

Multiple pike push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 single-unders
5 pike push-ups

*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.

Resources:
The Freestanding Handstand Push-up
The Handstand
The Kipping Handstand Push-up
Handstand Push-up Variations
The Double-under

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.

Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)