Friday 010928

Saturday 240210

Saturday 240210

For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows

♀ 35 lb
♂ 53 lb

Post time to comments.

Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.

Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits

♀ 26 lb
♂ 35 lb

Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises

♀ 18 lb
♂ 26 lb

Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.

Monday 010219

Monday 010219

Row 4000 meters @ a 2 min 500 meter pace
Within the next 16 mins hang clean 50% of your body weight 21 times

Row 2000 meters @ a 2 min 500 meter pace
Within the next 8 mins hang clean 50% of your body weight 18 times

Row 1000 meters @ a 2min 500 meter pace
Within the next 4 mins hang clean 50% of your body weight 15 times

Row 500 meters @ a 2 min 500 meter pace
Within the next 2 mins hang clean 50% of your body weight 12 times

There's no rest here other than the time allowed for the hang clean.
Not everyone can make the numbers, do what you can safely, effectively.

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.

Sunday 020421

Sunday 020421

Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups

Notes:
1. Row at sub 2:00 pace. No score (DQ'd for 2:00+ times)
2. Set rower for intervals of 500 meters work and four minutes rest.
3. Get back to rower before 4 minute "rest" is over.
Start immediately at end of countdown!! DQ for delay.
4. Score is total pull-up count.
5. No rest here.