Friday 240329

Tuesday 230207

Tuesday 230207

Grace
30 clean and jerks for time

OR

Isabel
30 snatches for time

♀ 95 lb ♂ 135 lb

Post your workout choice, time, and load to comments.
Compare to 200715.

Scaling:
Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option:
30 clean and jerks for time
OR
30 snatches for time

♀ 75 lb ♂ 115 lb

Beginner Option:
30 clean and jerks for time
OR
30 snatches for time

♀ 55 lb ♂ 75 lb

Saturday 211002

Saturday 211002

Heavy Grace
30 clean and jerks for time

Pick a load that is heavier than the last time you performed Grace.

Join thousands around the world in Barbells for Boobs' annual Grace fundraiser in support of breast cancer support and awareness.

Post time and load to comments.

Scaling:
Grace, similar to Isabel, is one of the fastest CrossFit benchmark workouts. Look at the last time you performed Grace and choose a heavier weight but one that allows you to keep moving with minimal rest. Intermediate athletes should perform Grace as prescribed and shoot for a PR.

Intermediate Option:
30 clean and jerks for time
♀ 95 lb. ♂ 135 lb.

Beginner Option:
30 clean and jerks for time
♀ 35 lb. ♂ 55 lb.

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.

Saturday 240608

Saturday 240608

CrossFit Service Cup, Workout 2

Randy

For time:
75 power snatches

♀ 55 lb
♂ 75 lb

Time cap: 10 minutes

Compare to 240410.

Post time or reps to comments.

Scaling:
Today's workout is the second 2024 Service Cup workout in honor of Randy Simmons, an LAPD SWAT team member who died in the line of duty on Feb. 7, 2008.

This is a fast, lightweight barbell-cycling workout similar to the benchmark workout, Isabel. Choose a load that allows you to perform at least 10 unbroken reps every time you pick up the barbell. The load should feel light (very light for some). Reduce the load so you can perform multiple reps unbroken and complete the workout in less than 8 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate option:
For time:
50 power snatches

♀ 45 lb
♂ 55 lb

Beginner option:
For time:
40 power snatches

♀ 35 lb
♂ 45 lb

Resources:
The Power Snatch
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Jessé Motta at VP CrossFit in São Paulo, Brazil.