Lactate Tolerance

Saturday 240120

Saturday 240120

For time:
60/75-calorie row
21 push jerks
60/75-calorie row
15 push jerks
60/75-calorie row
9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

Post time to comments.

Scaling:
Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.

Intermediate option:
For time:
45/60-calorie row
21 push jerks
45/60-calorie row
15 push jerks
45/60-calorie row
9 push jerks

♀ 65/75/95 lb
♂ 95/115/135 lb

Beginner option:
For time:
21/30-calorie row
21 push jerks
21/30-calorie row
15 push jerks
21/30-calorie row
9 push jerks

♀ 35/35/55 lb
♂ 45/45/65 lb

Resources:
Rowing Technique Tips
The Push Jerk

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Featured photo:
Taken by Adam Box at Hammer CrossFit West in Phoenix, Arizona.

Saturday 240127

Saturday 240127

For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 35 lb
♂ 45 lb

Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach

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Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Monday 231016

Monday 231016

6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups

Post time to comments.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with heavy front squats.

Front squat 3-3-3-3-3 reps

*Build to a heavy set of 3 for the day.

Post loads and time to comments.

Scaling:
Reduce the weight on the thrusters and pull-ups in order to keep moving with minimal rest.

Intermediate option:
6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar

♀ 75-lb thrusters, 25-lb pull-ups
♂ 115-lb thrusters, 35-lb pull-ups

Beginner option:
6-9-12-9-6 reps for time of:
Thrusters
Assisted pull-ups
Burpees

♀ 22-lb thrusters
♂ 35-lb thrusters