50-m burpee broad jump
45 alternating jumping lunges
400-m run
Post time to comments.
Scaling:
This workout is a sprint. Choose modifications that allow you to hit your max effort on the jumps and then hang on for the run. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
For time:
50-m broad jump
20 alternating jumping lunges
200-m run
After each set complete:
5 broad jumps for max distance
Echo-bike calories as fast as possible
Rest 3 minutes between sets.
♀ 8-calorie bike
♂ 10-calorie bike
Goal: Power
Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.
Lift as heavy as possible while respecting the speed work. Add weight each round.
Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].
This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.
Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.
Words of wisdom from Kevin:
If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.
Scaling:
Intermediate option:
Intermediate athletes may perform this workout as prescribed.
Beginner option:
For load:
3-3-3-3-3-3
Deadlift
After each set complete:
3 broad jumps for max distance
:20 max-effort Echo-bike calories
Resources:
What Is a Deadlift?
The Deadlift
Work, Power, and the Science of CrossFit
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.
Post loads, body weight, and broad jump distance to comments.
Scaling:
Most athletes can perform the pull-ups and broad jumps as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.
Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Scaling:
Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.
Intermediate option:
Same as Rx’d
Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.
Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Handstand Push-Up
The Single-Leg Squat
The Box Step-Up
The Dumbbell Press
Find a gym near you:
View the CrossFit map
Featured photo:
Photo by James Irwin at Crooked Lake CrossFit in Newry, Ireland.