Saturday 240302

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.

Wednesday 240612

Wednesday 240612

3 rounds for time:
400-meter farmers carry
35 GHD sit-ups

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post time to comments.

Scaling:
Today’s workout is a midline march and a bit of a grind. The goal is to hang on to the dumbbells for as long as possible on the farmers carries and complete each round of the GHD sit-ups in 3 sets or less. If you can jog with the weights, do it. Each farmers carry should take no more than 5 minutes to complete. Expect the sit-ups to make the carries a bit more challenging. Focus on standing up taller on the carries to help open up your lungs so you can breathe more efficiently. Less-experienced athletes should reduce the load of the dumbbells, the distance of the farmers carry, and the difficulty of the sit-up. Work hard and have fun today!

Intermediate option:
3 rounds for time:
400-meter farmers carry
20 GHD sit-ups to parallel

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Beginner option:
3 rounds for time:
200-meter farmers carry
15 AbMat sit-ups

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
The Dumbbell Farmers Carry
The GHD Sit-up
The AbMat Sit-up

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at the North America West Semifinal by West Coast Classic.

Saturday 210313

Saturday 210313

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge
350-meter farmers carry

♀ 30-lb. DBs ♂ 45-lb. DBs

Post time to comments.
Compare to 160630.

Scaling:
This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries.

Intermediate Option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry

♀ 10-lb. DBs ♂ 20-lb. DBs

Wednesday 210609

Wednesday 210609

Online Semifinals Event 3

For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap.

Post time to comments.

Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders