Friday 050401

Wednesday 240508

Wednesday 240508

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
50 dumbbell push presses
50 box jumps
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post time to comments.

Scaling:
In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them again — all paired with a test of leg and core stamina in the box jumps and GHD sit-ups.

This dumbbell chipper starts fast and gets a bit sticky in the front squats. In order to finish in sub-15 minutes, you will need to keep moving on the thrusters, stringing together big sets.

The accumulation of work becomes evident when you start your first couple of thrusters. Dig in and go big for the finish!

The goal is to be done around the 20-minute mark.

Intermediate option:
For time:
35 dumbbell push presses
35 box jumps
35 dumbbell front squats
35 GHD sit-ups to parallel
35 dumbbell thrusters

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
For time:
25 dumbbell push presses
25 box step-ups
25 dumbbell front squats
25 hollow rocks
25 dumbbell thrusters

♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box

Resources:
The Dumbbell Push Press
The Dumbbell Front Squat
The Dumbbell Thruster
The Box Jump
The GHD Sit-up
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

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Saturday 240302

Saturday 240302

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge
350-meter farmers carry

♀ 30-lb dumbbells
♂ 45-lb dumbbells

Compare to 210313.

Post time to comments.

Scaling:
Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the shoulders, or the farmers-carry position as potential options. Reduce the dumbbell load to move with limited rest on both movements. If you don’t have dumbbells or kettlebells available, load the lunges and carries with a 30/45-lb ruck or backpack. There are no excuses. If possible, consider performing this workout on a 400-meter track.

Intermediate option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Dumbbell Front-Rack Lunge
The Dumbbell Farmers Carry

The Fun Starts Here
Sign up for the Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.

Friday 141003

Feeks

Feeks

For time:
2 x 100-meter shuttle sprint
2 squat clean thrusters, 65-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 65-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 65-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 65-lb. dumbbells
10 x 100-meter shuttle sprint
10 squat clean thrusters, 65-lb. dumbbells
12 x 100-meter shuttle sprint
12 squat clean thrusters, 65-lb. dumbbells
14 x 100-meter shuttle sprint
14 squat clean thrusters, 65-lb. dumbbells
16 x 100-meter shuttle sprint
16 squat clean thrusters, 65-lb. dumbbells

Friday 210409

Friday 210409

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 1
For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 10 min.

OR

Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Time cap: 20 min.

Post choice of workout and time to comments.

Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.

If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.

Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders

Rest 1 min., then:

3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders

♀ 30-lb. dumbbells
♂ 40-lb. dumbbells

OR

50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Beginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders

Rest 1 min., then:

3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders

♀ 10-lb. dumbbells
♂ 15-lb. dumbbells

OR

40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps