Saturday 210227

Saturday 240427

Saturday 240427

For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 95-lb barbell and 35-lb dumbbells
♂ 135-lb barbell and 50-lb dumbbells

Post time to comments.

Scaling:
Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.

Intermediate option:
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 65-lb barbell and 20-lb dumbbells
♂ 95-lb barbell and 35-lb dumbbells

Beginner option:
For time:
10 shoulder presses
100-meter farmers carry
15 push presses
100-meter farmers carry
20 push jerks
100-meter farmers carry

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The Shoulder Press
The Dumbbell Farmers Carry
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.

Tuesday 230627

Tuesday 230627

Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 106-lb KBs ♂ 150-lb KBs

If you do not have heavy kettlebells or dumbbells, consider loading up two barbells or heavy odd objects.

Post rounds completed to comments.

Scaling:
If you do not have access to a heavy set of kettlebells, dumbbells, or other pair of heavy objects, use barbells for today’s workout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 70-lb KBs ♂ 106-lb KBs or similar loading with DBs

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
9 double-kettlebell deadlifts
100-ft farmers carry

♀ 26-lb KBs ♂ 35-lb KBs

Wednesday 230222

Wednesday 230222

Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter handstand walk

♀ 45-lb DBs ♂ 65-lb DBs

Post rounds completed to comments.
Compare to 160326.

Scaling:
Choose a dumbbell weight that allows you to complete at least one round of the farmers carry without taking a break. Compare to 230205 and work on quality handstand walks.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter handstand walk

♀ 30-lb DBs ♂ 45-lb DBs

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter bear crawl

♀ 10-lb DBs ♂ 15-lb DBs

Saturday 211009

Saturday 211009

Three 5-minute rounds of:

200-m dumbbell farmers carry
Then as many reps as possible of:
    10 deficit push-ups (hands on DBs)
    10 dumbbell squats
Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂ 35-lb. dumbbells

Post number of reps completed each round to comments.

Scaling:
Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
    10 deficit push-ups (hands on DBs)
    10 dumbbell squats
Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂ 15-lb. dumbbells

Beginner Option:
Three 3-minute rounds of:
100-m dumbbell farmers carry
Then as many reps as possible of:
    10 assisted push-ups
    10 dumbbell squats
Rest 2 minutes between rounds.

♀ 15-lb. dumbbells ♂ 10-lb. dumbbells