Scaling:
Focus on maintaining excellent technique for every set. If you have a previous max load for this lift, use today as an opportunity to attempt a new PR. Only add load if you are able to maintain consistently sound mechanics.
Intermediate option:
Same as Rx’d
Beginner option:
For load:
Snatch 3-3-2-2-2-1-1
Resources:
The Snatch
Find a gym near you:
View the CrossFit map
Join us for FUN!
Sign up now for the 2024 Open →
Featured photo:
Taken by Michael Patrick Studio at CrossFit Endeavor in Hilliard, Ohio.
30-20-10 reps for time of:
Burpees
Chest-to-bar pull-ups
Alternating dumbbell snatches
♀ 35 lb
♂ 50 lb
Post time to comments.
Scaling:
Today’s workout is a fun triplet in which you’ll move quickly through a descending ladder. Your goal is to finish this workout in 15 minutes or less. Move as fast as you can through the round of 30 while still remaining consistent in the 20s; this should feel fast, but not like a full sprint.
The load of the dumbbell should allow you to maintain sets of 10 or more fast reps at a time with no more than 10-15 seconds of rest between sets.
Complete the chest-to-bar pull-ups in sets of 5+ to start. If that can't be done for the round of 30, reduce the volume to 15-12-9 and maintain 3+ reps at a time, OR scale to chin-over-bar or jumping chest-to-bar pull-ups.
Aim for consistency through the burpees with 10+ reps/minute. If needed, scale the volume of the entire workout to 21-15-9 to stay within the intended time domain.
Intermediate option:
30-20-10 reps for time of:
Burpees
Chin-over-bar pull-ups
Alternating dumbbell snatches
♀ 20 lb
♂ 35 lb
Beginner option:
21-15-9 reps for time of:
Burpees
Jumping pull-ups
Alternating dumbbell snatches
♀ 10 lb
♂ 15 lb
Resources:
The Burpee
The Chest-to-Bar Pull-Up
The Kipping Pull-Up
The Dumbbell Snatch
Find a gym near you:
View the CrossFit map
2024 Open Registration is LIVE!
Learn more and register now >>
Featured photo:
Taken by Michael Patrick Studio at CrossFit 740 in Lancaster, Ohio.
Scaling:
Look back to your last 1-rep-max clean and jerk. Experienced athletes should pick loads that allow them to attempt a new PR in the later sets. Newer athletes should increase the repetitions of the clean and jerk and focus on practicing consistent mechanics for each rep at submaximal loads.
Intermediate option:
Same as Rx’d
Beginner option:
For load:
5-5-5-5-5
Clean and jerk
Resources:
The Clean and Jerk
Find a gym near you:
View the CrossFit map
Join us for FUN!
Sign up now for the 2024 Open →
Featured photo:
Taken by Johany Jutras at CrossFit Soul in Miami, Florida.
On a running clock:
0:00-10:00:
1 snatch high pull
1 hang power snatch
10:00-20:00:
Complete the following complex for max load:
1 power snatch
2 hang squat snatches
For Part 1: Start at 30% of your max snatch and work up to 50%.
For Part 2: Make as many attempts as desired within the 10-minute window.
Post load to comments.
Goal: Technical practice and application. Percentages are based on your best power snatch.
Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.
When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.
At the 10-minute mark:
Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.
Athletes cannot drop the bar between their power snatch and hang squat snatch.
Scaling:
Intermediate option:
Intermediate athletes can perform this workout as prescribed.
Beginner option:
From 0:00-10:00:
Practice the following complex with an empty bar or a light weight:
1 hang snatch pull
1 hang power snatch
From 10:00-20:00:
Work up to a heavy set of:
3 hang power snatches
Resources:
The Hang Power Snatch
“What Is a Snatch?”
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
Find a gym near you:
View the CrossFit map
Join us for FUN!
Sign up now for the 2024 Open →
Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.