Dia De Los Muertos

Tuesday 240528

Tuesday 240528

For time:

10-second L-sit
10 box jump-overs
20-second L-sit
10 box jump-overs
30-second L-sit
10 box jump-overs
40-second L-sit
10 box jump-overs
50-second L-sit
10 box jump-overs
60-second L-sit

♀ 24 inches
♂ 30 inches

Post time to comments.

Scaling:
Today’s workout is in the short-to-moderate time domain. If you can maintain bigger stretches on the L-sit holds and minimize breaks, you should be close to finishing at the 10-minute mark. To stay within that window, find a variation of the L-sit hold that allows you to consistently hold for 10 to 15+ seconds before breaking. If you can hold your option with ease for 45 seconds to 1 minute, try a more challenging option. The box should be a little taller than you want it to be on the jump-overs, and expect your fatigued hip flexors to make jumping a bit more difficult. Consider stepping down from the top of the box. This is not only a safety concern, it is one way to keep yourself moving at a steady pace.

Intermediate option:

For time:

10-second L-sit (bent legs)
10 box jump-overs
20-second L-sit (bent legs)
10 box jump-overs
30-second L-sit *(bent legs)
10 box jump-overs
40-second L-sit (bent legs)
10 box jump-overs
50-second L-sit (bent legs)
10 box jump-overs
60-second L-sit (bent legs)

♀ 20 inches
♂ 24 inches

Beginner option:

For time:

10-second L-sit drill: seated leg raises
10 box step-overs
20-second L-sit drill: seated leg raises
10 box step-overs
30-second L-sit drill: seated leg raises
10 box step-overs
40-second L-sit drill: seated leg raises
10 box step-overs
50-second L-sit drill: seated leg raises
10 box step-overs
60-second L-sit drill: seated leg raises

♀ 12 inches
♂ 20 inches

Resources:
The L-Sit
L-Sit Drills
CAP Demo: Box Jump-over Variations
CAP Demo: Box Step-overs

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Anna Bartlet at the Europe Semifinal by French Throwdown.

Friday 240119

Friday 240119

Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Post rounds and cals completed to comments.

Scaling:
Today’s workout is a grind. How far into the “pain cave” do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and try to sneak by each minute. If you finish the round of 20, your workout is over.

Intermediate option:
Every 1 minute complete:
9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Resources
Watch: CrossFit Workout 240119: Annie Sakamoto vs. the Echo Bike
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Saturday 240525

Saturday 240525

Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Post rounds and calories completed to comments.

Compare to 240119.

Scaling:
Today’s workout is a grind. How far into the pain cave do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and aim to sneak by each minute. If you finish the round of 20, your workout is over. If you didn’t finish the round of 20 in your last attempt, aim to complete one more round than you did last time.

Intermediate option:
Every 1 minute complete:

9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Beginner option:
Every 1 minute complete:

6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Resources:
Annie Sakamoto vs. the Echo Bike

Find a gym near you:
View the CrossFit map

Semifinals Are Back!
Read: "How To Watch the 2024 CrossFit Semifinals"

Featured photo:
Camelback CrossFit in Scottsdale, Arizona.

Sunday 240421

Sunday 240421

Quarterfinals Workout 4

Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 85/125/155/165 lb
♂ 135/185/225/245 lb

Post total reps to comments.

Scaling:
Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 75/95/115/125 lb
♂ 115/135/155/185 lb

Beginner option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 35/45/55/65 lb
♂ 45/55/65/75 lb

Resources:
The Clean and Jerk
The Power Clean and Push Jerk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.