Friday 220415

Friday 240412

Friday 240412

Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).

Compare to 230904.

Scaling:
Today’s workout is a classic CrossFit benchmark, originally created for an MMA fighter to simulate the feeling of a 3-round match. Although we are not fighting in this workout, it does pack a punch. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this workout as prescribed.

Intermediate option:
Same as Rx’d

Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box
♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 12-inch box

Resources:
The Wall-ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography during Open Workout 21.2 at Whitehart CrossFit in Pulborough, UK.

Monday 230904

Monday 230904

Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Post total reps to comments.
Compare to 220415.

Scaling:
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.

Beginner Option:
♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box ♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 15-inch box

Wednesday 211222

Wednesday 211222

Half Collin
3 rounds for time of:

400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Post time to comments.
Compare to 101121 (similar).

Scaling:
Reduce the loading so you can work through the sets with minimal rest and complete the workout in 15 minutes or less.

Intermediate Option:
3 rounds for time of:
400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 20-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 35-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Beginner Option:
3 rounds for time of:
400-m run
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 35-lb press, 12-in box, 22-lb SDHP
♂ 45-lb press, 20-in box, 35-lb SDHP

Sunday 101121

Collin

"Collin"

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Kristan Clever 24:09 (35lb bag, 85lb PP, 24" box, 65lb SDHP), Rebecca Voigt 24:36 (35lb bag, 85lb PP, 24" box, 65lb SDHP), Carey Kepler 25:13 (40lb bag, 85lb PP, 24" box, 65lb SDHP), Lisa Thiel 26:28 (40lb bag, 85lb PP, 24" box, 65lb SDHP), E.C. Synkowski 34:23 (37lb bag + 20lb vest, 83lb PP, 24" box, 65lb SDHP), Heather Bergeron 35:14 (51lb bag, 83lb PP, 24" box, 65lb SDHP).
Post time to comments.