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Friday 250214

Friday 250214
Every 3 minutes until failure, complete 2 rounds of:

3 toes-to-bars

3 kettlebell swings

25-foot kettlebell walking lunges



♀ 35 lb

♂ 53 lb



Rest with the remaining time in the interval.

Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.



Post reps to comments.



Stimulus and Strategy:

Today’s workout is a race to complete your reps as quickly as possible to give yourself more rest before starting the next set. With the options you choose for the workout, the first interval should take you no more than 90 seconds to complete. Your goal should be to finish the round of 15 toes-to-bars and 15 kettlebell swings. That said, it is possible for more advanced athletes to get into the set of 21 or higher. If you are unable to complete your reps within the allotted time, your workout is over. During the kettlebell walking lunge, carry the kettlebell however you like.



Scaling:

Reduce the loading of the kettlebell.



To adjust the complexity of the toes-to-bars, reduce the range of motion. Consider knees-to-chests, hanging knee raises, or hollow rocks. For the kettlebell swings, perform Russian kettlebell swings. For the lunges, perform unweighted or do low box step-ups.



In case of an injury or limitation, consider hollow rocks or sit-ups in place of the toes-to-bars. For the kettlebell swings, perform sumo deadlifts or single-arm Russian kettlebell swings. For the lunges, perform an unweighted lunge or a low unweighted box step-up.



Intermediate option:

Every 3 minutes until failure, complete 2 rounds of:

3 knees-to-chests

3 kettlebell swings

25-foot kettlebell walking lunges



♀ 26 lb

♂ 35 lb



Rest with the remaining time in the interval.

Add 3 reps to the knees-to-chests and kettlebell swings in each   3-minute interval.



Beginner option:

Every 3 minutes until failure, complete 2 rounds of:

3 hanging knee raises

3 Russian kettlebell swings

25-foot walking lunges



♀ 18 lb

♂ 26 lb



Rest with the remaining time in the interval.

Add 3 reps to the hanging knee raises and Russian kettlebell swings in each 3-minute interval.



Coaching cues:

On the toes-to-bar, control the downswing after getting your toes to the bar. When you relax, you lose the rhythm. So, focus on keeping your midsection tight and pushing yourself into the arch position of the next kip.



Resources:

The Kipping Toes-to-Bar

The Kettlebell Swing

The Kipping Hanging Knee Raise

The Russian Kettlebell Swing

The Walking Lunge



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Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Monday 230731

Monday 230731

For time:
15 strict toes-to-bars
50 double-unders
12 strict toes-to-bars
40 double-unders
9 strict toes-to-bars
30 double-unders
6 strict toes-to-bars
20 double-unders
3 strict toes-to-bars
10 double-unders

Scaling:
For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.

Intermediate Option:
For time:
15 strict hanging knee raises
50 double-unders
12 strict hanging knee raises
40 double-unders
9 strict hanging knee raises
30 double-unders
6 strict hanging knee raises
20 double-unders
3 strict hanging knee raises
10 double-unders

Beginner Option:
For time:
15 seated leg raises
50 single-unders
12 seated leg raises
40 single-unders
9 seated leg raises
30 single-unders
6 seated leg raises
20 single-unders
3 seated leg raises
10 single-unders

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

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

Friday 241011

Friday 241011

Every 1 minute, complete:
1 wall walk
3 deadlifts
5 toes-to-bars

Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure.

♀ 125 lb
♂ 185 lb

Scaling:
Today’s workout is a bit of a “beep test.” While the first round is seemingly simple, each passing minute gets more challenging. The loading of the deadlift should be moderate and something you can perform 3 reps of easily. The single wall walk and 3 deadlifts should take no more than 20 seconds to complete, leaving at least 40 seconds to perform toes-to-bars. If the wall walk and deadlifts are taking longer than the intended time, reduce the range of motion of the wall walk and the loading of the deadlift. Scale the toes-to-bars to something that is not going to hold you back. In other words, if you can only do 2-3 toes-to-bars in a row before breaking, scale to something that allows you to hang on the bar longer and complete bigger sets.

Intermediate option:
Every 1 minute, complete:
1 wall walk
3 deadlifts
5 knees-to-chests

Every minute, add 2 knees-to-chests. Complete as many rounds as possible until failure.

♀ 95 lb
♂ 135 lb

Beginner option:
Every 1 minute, complete:
1 inchworm
3 deadlifts
5 hanging knee raises

Every minute, add 2 hanging knee raises. Complete as many rounds as possible until failure.

♀ 55 lb
♂ 75 lb

Coaching cues:
On the toes-to-bar, press down against the pull-up bar and lean back. The further your shoulder is behind the bar, the easier it will be to touch your toes to it.

Resources:
The Wall Walk
The Deadlift
The Toes-to-Bar
Drills for the Toes-to-Bar

Find a gym near you:
View the CrossFit map

Thursday 230309

Thursday 230309

For 15 minutes:
Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Post total number of burpees to comments.

Scaling:
This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts. Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

Beginner Option:
For 10 minutes:
Hanging knee raise ladder + burpees

For the ladder pattern, perform one hanging knee raise the first minute, followed by max reps burpees. Perform two hanging knee raises the second minute + max reps burpees. Perform three hanging knee raises the third minute + max reps burpees, continuing for 10 minutes.