Monday 020916

Thursday 010802

Thursday 010802

For time:
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 reps
Row 500 meters
Sumo Deadlift High-pull, 15 reps
Row 500 meters
Thruster, 15 reps

Notes:
1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.

Monday 231218

Monday 231218

5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:

Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.

Intermediate option:

5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls

♀ 55 lb
♂ 75 lb

Beginner option:

5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls

♀ 35 lb
♂ 45 lb

Resources:
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Efficiency Tips
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.

Thursday 220616

Thursday 220616

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Post time maintained at each pace to comments. Scale split times as needed. Compare to 160613.

Scaling:
Approach these intervals as max efforts. Choose a beginning pace on the rower that you are able to maintain for a minimum of 10 seconds.

Intermediate Option:
On the Concept2 rower:
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible

Beginner Option:
On the C2 rower:
Pull a sub-1:55/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:05/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-2:00/500-m pace for as long as possible

Saturday 240106

Saturday 240106

8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:
In this workout, no single round should take longer than 2 minutes to complete. The loading of the sumo deadlift high pull should be light and allow you to perform the reps in 2 sets or less.

Intermediate option:
8 rounds for time:
10 sumo deadlift high pulls
12 hand-release push-ups

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time:
8 sumo deadlift high pulls
8 push-ups from the knees

♀ 35 lb
♂ 45 lb

Resources:
The Sumo Deadlift High Pull
A Fresh Take on the Lowly Push-Up

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.