Monday 250217

Sunday 230430

Sunday 230430

Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb

Wednesday 231122

Wednesday 231122

For reps:
3 minutes of ring muscle-ups 3 minutes of shoulder presses
2 minutes of ring muscle-ups
2 minutes of shoulder presses
1 minute of ring muscle-ups
1 minute of shoulder presses

♀ 95 lb
♂ 135 lb

Post reps to comments.

Scaling:
Reduce the load of the shoulder press. Make sure you can perform at least 3 unbroken reps before breaking. If you are unable to perform ring muscle-ups, practice the movement holding you back (e.g., chest-to-bar pull-up, ring dip, low-ring transitions).

Intermediate option:
For reps:
3 minutes of kipping ring pull-ups
3 minutes of shoulder presses
2 minutes of kipping ring pull-ups
2 minutes of shoulder presses
1 minute of kipping ring pull-ups
1 minute of shoulder presses

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
3 minutes of low-ring transitions
3 minutes of shoulder presses
2 minutes of low-ring transitions
2 minutes of shoulder presses
1 minute of low-ring transitions
1 minute of shoulder presses

♀ 35 lb
♂ 45 lb

Movement resources:
The Kipping Muscle-Up
The Shoulder Press

Wednesday 250122

Wednesday 250122

Complete as many reps as possible in 18 minutes of:
400-meter run
30 GHD sit-ups
20 box jumps
10 power cleans

♀ 20-inch box and 145-lb barbell
♂ 24-inch box and 205-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is heavier and a longer duration. The goal is to perform 3 or more rounds. The loading of the barbell should be moderately heavy and allow you to perform singles for most of the workout. Expect the GHD sit-ups and box jumps to fatigue your quads, hip flexors, and explosive movement. Because of this, your cleans may feel heavier than expected. Focus on being as tall as possible and getting the shoulders behind the barbell at the top of the lift before pulling into the receiving position. For the GHD sit-ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.

Scaling:
Reduce the distance of each run. Reduce the reps on the box jumps and GHD sit-ups. Reduce the loading of the barbell.

To reduce the complexity of the box jump, lower the height to maintain the jump or perform a step-up. For the GHD sit-up, reduce the range of motion or perform a V-up or a sit-up. For the power cleans, consider performing the reps from the hang position or with a pair of dumbbells.

In case of injury or limitation, for the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the box jumps, perform step-ups or lunges. For the GHD sit-ups, perform sit-ups or plank shoulder taps.

Intermediate option:
Complete as many reps as possible in 18 minutes of:
400-meter run
30 GHD sit-ups to parallel
20 box jumps
10 power cleans

♀ 20-inch box and 105-lb barbell
♂ 24-inch box and 155-lb barbell

Beginner option:
Complete as many reps as possible in 18 minutes of:
200-meter run
20 sit-ups
15 box step-ups
10 power cleans

♀ 12-inch box and 35-lb barbell
♂ 20-inch box and 45-lb barbell

Coaching cues:
During the power clean, stay patient on your second pull. Once the barbell passes your knees, continue to keep your shoulders over your bar and wait until the barbell gets close to your hips before you extend the hips and begin the third pull.

Resources:
The Box Jump
The GHD Sit-Up
The Power Clean
The Box Step-Up
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

Saturday 250208

Saturday 250208

For time:
30 handstand push-ups
30 deadlifts
30 ring dips
30 power cleans
30 pull-ups
30 thrusters

♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper and may look familiar. This mash-up fuses together three classic CrossFit benchmarks: Diane, Elizabeth, and Fran, but with fewer reps than the traditional 45 of each movement. That said, this should challenge you to keep moving and maintain larger chunks of reps. All athletes should use options that allow them to finish in 15 minutes or less. Advanced athletes may be able to go sub-10.

Scaling:
Reduce the loading of each barbell to something that feels moderate-to-light for each movement and that you can complete in sets of at least 10 while fresh.

To reduce the complexity of the handstand push-up, perform a pike push-up or dumbbell shoulder press. For the ring dips, lower the rings to a position that allows your feet to touch the ground. Then use them to help you move through the range of motion. For the pull-ups, perform a jumping pull-up or ring row. For the barbell movements, reduce the loading to something that allows you to focus on the technique and move safely.

In case of an injury or limitation, consider using a single dumbbell for most of the movements. Perform a single-arm shoulder press for the handstand push-ups, a dumbbell sumo deadlift for the deadlift or an unweighted good morning, a push-up or dumbbell floor press for the ring dips, a single-arm dumbbell power clean for the power cleans, a single-arm ring row for the pull-ups, and a single-arm dumbbell thruster, dumbbell front squat, or dumbbell push press for the thruster.

Intermediate option:
For time:
30 handstand push-ups
30 deadlifts
30 ring dips
30 power cleans
30 pull-ups
30 thrusters

♀ 125-lb deadlifts, 65-lb cleans, 55-lb thrusters
♂ 185-lb deadlifts, 95-lb cleans, 75-lb thrusters

Beginner option:
For time:
20 dumbbell shoulder presses
20 deadlifts
20 foot-assisted ring dips
20 power cleans
20 ring rows
20 thrusters

♀ 10-lb dumbbells, 55-lb deadlifts, 35-lb cleans, 35-lb thrusters
♂ 15-lb dumbbells, 75-lb deadlifts, 45-lb cleans, 45-lb thrusters

Coaching cues:
For the power cleans in today’s workout, it may be tempting to perform muscle cleans or use more upper body. Be cautious as the next movement is pull-ups. Instead, focus on using your legs and pulling into a partial squat.

Resources:
The Kipping Handstand Push-Up
The Deadlift
The Ring Dip
The Power Clean
The Kipping Pull-Up
The Thruster
Ring Dip Scaling
The Ring Row

Find a gym near you:
View the CrossFit map