Friday 240119

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.

Friday 231208

Friday 231208

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Every 6 minutes for 3 sets complete: 21-15-9 reps Echo-bike calories
Kettlebell goblet squats

♀ 24 kg
♂ 32 kg

Post your total time of all 3 sets combined to comments.

Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way. High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

Scaling:

Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats

♀ 16 kg
♂ 24 kg

Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.

Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats

Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.

Resources:
The Air Squat

Find a gym near you:
View the CrossFit map

Wednesday 240501

Wednesday 240501

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

For time:
Designated calories on the Echo bike (see below)
9-6-3
Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

Post time to comments.

Scaling:
Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.

Intermediate option:
For time:
15-12-9
Calorie Echo bike
9-6-3
Sandbag ground-to-shoulders

♀ 70 lb
♂ 100 lb

Beginner option:
For time: 12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders

♀ 35 lb
♂ 50 lb

Resources:
Annie Sakamoto vs. the Echo Bike
Sandbag Training
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona

Friday 240517

Friday 240517

Every minute on the minute for as long as possible:

3 burpees
7 chest-to-bar pull-ups
11 wall-ball shots

♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

Post final minute completed successfully to comments.

Scaling:
Today is a mental grind. How deep are you willing to go into the pain cave? Can you keep moving even though your mind is telling you to quit? This workout will help you answer these questions. The goal is to finish all 21 reps in 40-59 seconds and hang on for as many rounds as possible. If you are unable to perform the required repetitions within the minute, your workout is over. If you can make it through 15 sets, congratulations, and do not go any further. Hitting this workout as prescribed is tempting, but consider scaling the movements to finish at least 7 sets. Stay mentally strong and good luck.

Intermediate option:
Every minute on the minute for as long as possible:

3 burpees
5 chin-over-bar pull-ups
11 wall-ball shots

♀ 10-lb ball to a 9-foot target
♂ 14-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.

Beginner option:
Every minute on the minute for as long as possible:

3 burpees
5 ring rows
7 wall-ball shots

♀ 6-lb ball to a 9-foot target
♂ 10-lb ball to a 10-foot target

Your workout is over when you fail to complete the work within the minute or at the 10-minute mark.

Resources:
The Burpee
The Chest-to-bar Pull-up
The Wall-Ball Shot
The Kipping Pull-up
The Ring Row

Find a gym near you:
View the CrossFit map

Semifinals Are Back!
The live CrossFit Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Semifinals"

Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.