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Monday 240916

Monday 240916
Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.



20 rounds for time of:

2 power cleans

3 box jumps

4 chest-to-bar pull-ups



♀ 125 lb and 20-inch box

♂ 185 lb and 24-inch box



Post time to comments.



Scaling:

Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.



Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.



Intermediate option:

20 rounds for time of:

2 power cleans

3 box jumps

4 pull-ups



♀ 95 lb and 20-inch box

♂ 135 lb and 24-inch box



Beginner option:

12 rounds for time of:

2 power cleans

3 box step-ups

4 ring rows



♀ 65 lb and 12-inch box

♂ 95 lb and 20-inch box



Coaching cues:

Widen your grip slightly on the chest-to-bar pull-ups and try to extend your upper body toward the bar. This will reduce the range of motion a little and make it easier for you to get your chest to the bar.



Resources:

The Power Clean

The Box Jump

The Kipping Chest-to-Bar Pull-Up

The Box Step-Up

The Ring Row



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

Similar Wods

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 240805

Monday 240805

2012 Chipper

For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean

Post time to comments.

Compare to 200929.

Scaling:
This event was a premiere for the down-and-back-style chipper at the 2012 CrossFit Games and included several unique features, such as the fat bar for thrusters and the requirement to complete a burpee between muscle-up reps. Rich Froning Jr. handily completed the event in 7:06, while Julie Foucher put up the fastest women's time of 7:43.

For most, this is a moderate-duration pyramid-style chipper. Adjust the loading for each barbell to allow you to finish the 10 reps in 2 sets or less. As for the burpee muscle-ups, choose a variation that allows you to complete all 10 reps in 3 minutes or less (e.g., lower the rings so you can perform a jumping muscle-up, burpee chest-to-ring pull-up, burpee chin-over-ring pull-up, or burpee ring row).

Intermediate option:
For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee chest-to-ring pull-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats

♀ 75-lb overhead squat, 20-inch box, 65-lb thruster, 95-lb clean
♂ 115-lb overhead squat, 24-inch box, 95-lb thruster, 135-lb clean

Beginner option:
For time: 10 overhead squats
10 box step-overs
10 thrusters
10 power cleans
10 hanging knee raises
10 burpee ring rows
10 hanging knee raises
10 power cleans
10 thrusters
10 box step-overs
10 overhead squats

♀ 35-lb overhead squat, 12-inch box, 35-lb thruster, 35-lb clean
♂ 45-lb overhead squat, 20-inch box,45-lb thruster, 45-lb clean

Coaching cues:
To maximize efficiency in the box jump-over, think about jumping high, landing softly on the box, turning around, and stepping down backward before jumping immediately up into the next rep.

Resources:
The Overhead Squat
CAP Demo | Box Jump-Over Variations
The Thruster
The Power Clean
The Kipping Toes-to-Bar
The Kipping Muscle-Up

Find a gym near you:
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Tuesday 240702

Tuesday 240702

Guest Programmer – Christian Harris
June 24-July 7, 2024

For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters

♀ 20-inch box and 35-lb dumbbells
♂ 24-inch box and 50-lb dumbbells

Scaling:
The goal for today’s workout is to finish in under 8 minutes. Keep the dumbbell box step-ups to big sets of around 10. The 40 box jumps should be a smooth and steady pace with a step down each rep. The dumbbell thrusters at the end are a gut check. Start with a minimum set of 10 reps and manage from there with the remaining reps. Modify accordingly to meet the intended stimulus.

Intermediate option:
For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters

♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbells

Beginner option:
For time:
30 dumbbell box step-ups
25 box jumps
20 dumbbell thrusters

♀ 12-inch box and 10-lb dumbbells
♂ 20-inch box and 15-lb dumbbells

Coaching Cues:
If you notice you land excessively low during box jumps, think about pushing your feet harder into the floor as you jump, and visualize getting your hips higher above the box at the peak of your jump. If you find yourself clipping your toes on the edge or stomping down against the box, keep pulling your legs up toward your body until you land on top.

Resources:
The Box Step-up
The Box Jump
The Dumbbell Thruster
Beating Box Jump Fear

Find a gym near you:
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Wednesday 240814

Wednesday 240814

4 rounds for time of:

15 box jumps
400-meter run

♀ 30-inch box
♂ 36-inch box

Post time to comments.

Compare to 221107.

Scaling:
Today’s workout should be a moderate time-domain effort. The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a manageable box height, but one that is a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box (barring an injury). Prior to starting the workout, practice using your hands to get down from the top of the box. Once you are standing tall on top of the box, squat down and place your hands on the box. With your hands on the box, you can step down to the ground or jump down. This will speed up your transition between reps and make the descent off the box safer.

Intermediate option:
4 rounds for time of:

15 box jumps
400-meter run

♀ 24-inch box
♂ 30-inch box

Beginner option:
3 rounds for time of:

15 box step-ups
400-meter run

♀ 12-inch box
♂ 20-inch box

Coaching cues:
If you catch yourself landing hard on your box jumps, think about bringing your knees up as you jump and landing as quietly as you can. This will improve efficiency and save energy.

Resources:
The Box Jump
The Box Step-Up

Find a gym near you:
View the CrossFit map