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Monday 240923

Monday 240923
In 2 minutes, complete:

1 round of DT:

12 deadlifts

9 hang power cleans

6 shoulder-to-overheads

Max Echo-bike calories in remaining time



Rest 1 minute between rounds. Complete a total of 5 rounds.



♀ 105 lb

♂ 155 lb



Post total bike calories to comments.



Scaling:

Today’s workout is a twist on the Hero workout DT. The goal is to get through your round of DT in 1:10 or less. Once you get to the bike, go hard knowing you have a minute of rest. Your score is total bike calories over all 5 rounds. Choose a barbell weight you can do all 6 shoulder-to-overheads unbroken in all rounds. If you choose to break up the deadlifts and cleans, we recommend 6-5-1 for the deadlifts so you can go right into the hang power cleans after the last single. For the hang power cleans, we would recommend 7 and 2 so you can go right into the shoulder-to-overheads after the final hang clean rep.



Intermediate option:

In 2 minutes, complete:

1 round of DT:

12 deadlifts

9 hang power cleans

6 shoulder-to-overheads

Max Echo-bike calories in remaining time



Rest 1 minute between rounds. Complete a total of 5 rounds.



♀ 95 lb

♂ 135 lb



Beginner option:

In 2 minutes, complete:

1 round of DT:

9 deadlifts

7 hang power cleans

5 shoulder-to-overheads

Max Echo-bike calories in remaining time



Rest 1 minute between rounds. Complete a total of 5 rounds.



♀ 55 lb

♂ 75 lb



Coaching cues:

If you lose the hook grip in the hang power cleans, try elevating the barbell off your shoulders before you return to the hang position. Treat this little elevation almost like a push press. Once the barbell is off your shoulders, reestablish the hook grip and move into the next rep.



Resources:

The Deadlift

The Hang Power Clean

The Push Press

The Push Jerk

Annie Sakamoto vs. the Echo Bike



Find a gym near you:

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

Similar Wods

Saturday 240921

Saturday 240921

In 4 minutes, complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring muscle-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Scaling:
Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.

Intermediate option:
In 4 minutes, complete:
3 devils presses
9/12 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 strict pull-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 25-lb dumbbells
♂ 45-lb dumbbells

Beginner option:
In 4 minutes, complete:
2 devils presses
7/10 Echo-bike calories
2 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring rows
5 hand-elevated push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Coaching cues:
As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Resources:
CAP Demo: The Devils Press
Rogue Echo Bike
The Kipping Muscle-Up
The Push-Up
The Air Squat
The Strict Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

Monday 240812

Monday 240812

5 rounds for total reps:

On a 2-minute clock:
20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 205 lb
♂ 275 lb

Post reps to comments.

Scaling:
Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.

Intermediate option:
5 rounds for total reps:

On a 2-minute clock:
15/20-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 135 lb
♂ 205 lb

Beginner option:
5 rounds for total reps:

On a 2-minute clock:
8/12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 65 lb
♂ 95 lb

Coaching cues:
Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.

Resources:
The Rogue Echo Bike
The Deadlift

Find a gym near you:
View the CrossFit map

Friday 240726

Friday 240726

Guest Programmer - HWPO
July 22-Aug 4, 2024

Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatches

Focus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you extend to accelerate the bar, you should be pulling the bar toward your hips. Once you’ve reached full extension, pull your elbows high and outside, not pointing to the ceiling but pointing behind you and slightly upward.

Ramp up to your workout weight in 2 sets.

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run

♀ 95 lb
♂ 135 lb

Post loads and rounds/reps to comments.

Scaling:
This workout is simple but effective. We’re using the hang snatch as a complement/antagonist to the shoulder press, and the row, bike, or ski should be seen as an antagonist of the press. The workout, however, still has a component of lower-body endurance, especially if you choose to row or bike. If you choose the row or ski erg, you’ll add an element of grip. There's no shortage of opportunities in this workout. Overall, we should see this as a lower-body, posterior-chain endurance workout.

Today, everyone should be able to complete the 5 hang snatches unbroken. Focus on good snatch technique — use the lower body to generate momentum on the bar along with lat engagement to create a vertical bar path and fast lock out.

GOALS: Upper-body conditioning and technical endurance
TARGETS:
ADVANCED: Unbroken hang snatches, 1 round every 1:15-1:30 minutes
BEGINNER: Good coordination in the snatch with hips extending before the arms pull; 1 round every 1:30-1:45 minutes

Intermediate option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatch

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run

♀ 75 lb
♂ 115 lb

Beginner option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatch

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
10-calorie row, bike, or ski erg, or 200-meter run

♀ 35 lb
♂ 45 lb

Coaching cues:
The muscle snatch helps develop strength and speed in the turn-over. Move quickly through the middle of the movement and keep the barbell close to your body by pulling your elbows up and back before punching the barbell to the overhead position.

Resources:
The Shoulder Press
The Hang Power Snatch
Rowing

Find a gym near you:
View the CrossFit map

Friday 240705

Friday 240705

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

In 2 minutes:

7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 65-lb barbell
♂ 95-lb barbell

Scaling:
This interval workout is designed to challenge your limits — push hard for 2 minutes, then optimize your recovery to sustain consistent performance throughout each set. Aim to complete the bike segment in around 45 seconds, with some pushing for closer to 35 seconds or less. Focus on finding a quick pace on the bike that allows you to seamlessly transition to the burpees. After finishing the 10 burpees, use the remaining time to accumulate squat clean thrusters. If you complete 50 reps, the workout is over, otherwise this is a 5-round workout for max reps.

Be sure to prioritize recovery between rounds with the one-to-one work-to-rest ratio, ensuring you maintain intensity throughout. Embrace the challenge today and aim to hold onto the barbell until the very last second!

Intermediate option:
In 2 minutes:

7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
In 2 minutes:

5/8-calorie Echo bike
7 burpees over the bar
In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
Every thruster requires moving from full flexion to full extension against gravity, challenging almost every major muscle group.

The thruster is a powerful way to push physical adaptation and improve everyday life, from moving a heavy suitcase to an overhead bin to playing with your kids, and so much more.

Resources:
Bar-Facing Burpee Efficiency Tips
The Clean
The Thruster
The Squat Clean Thruster With Nuno Costa

Find a gym near you:
View the CrossFit map