Saturday 240831

Tuesday 231212

Tuesday 231212

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

Post time to comments.

Goal: Midline and upper-body endurance. Aim to finish in 10 minutes or less.

This workout will give us a dose of humble pie. The first set of wall walks is a high number and will keep us busy for upward of a minute to 1:30. In contrast, the wall-ball shots will likely take the same amount of time each round, which means the first 2 rounds of wall walks will compound quickly. The higher target for the wall-ball shots adds an element of difficulty that will increase the demand on the core, making the wall walks much more difficult. To make things even more challenging, the arms are overhead for a good portion of the workout.

If you can't throw higher, throw heavier.

Michelle Duke, one of our coaches, is the creator of this workout and has already tested it. She has offered us some words of wisdom:

– Warm up the wall ball to the 10-foot target because that first set can take you by surprise.
– The wall balls were enough to slow down my wall walks.
– The shoulders will fatigue but the demand on the core had my wall walks feeling really sloppy.

This means:
– Get a good warm-up.
– Focus on proper mechanics and positioning for the wall walks: Tight hollow body, neutral spine and short steps.

Scaling:

Intermediate option:
For time:
12 scaled wall walks
10 wall-ball shots
9 scaled wall walks
10 wall-ball shots
6 scaled wall walks
10 wall-ball shots
3 scaled wall walks
10 wall-ball shots

♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target

Intermediate athletes will use the standard loads and target heights for the wall-ball shots. Since athletes will not get fully inverted, they may find their cores to be even more challenged.

Beginner option:
For time:
12 inchworms
10 wall-ball shots
9 inchworms
10 wall-ball shots
6 inchworms
10 wall-ball shots
3 inchworms
10 wall-ball shots

♀ 8-lb ball to 8-ft target
♂ 10-lb ball to 9-ft target

This workout will challenge core endurance. For beginners, the inchworm requires flexibility, a tight core, and weight transfer in the shoulders. Athletes can perform the inchworms moving forward or inching out to the plank position and backward to a standing position. The first 12 inchworms should take 1:00-1:30. The wall-ball shots should be done with a comfortable weight and athletes should aim for 10 unbroken reps throughout.

Resources:
The Wall Walk
The Wall-Ball Shot

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

Monday 231127

Monday 231127

For time:
50-ft handstand walk
21 bar muscle-ups
50-ft handstand walk
15 bar muscle-ups
50-ft handstand walk
9 bar muscle-ups
50-ft handstand walk

Post time to comments.

Scaling:
Reduce the volume of bar muscle-ups so that you can complete 21 reps in 5 sets or less. Spend no more than 1 minute completing each handstand walk.

Intermediate option:
For time:
5 wall walks
9 bar muscle-ups
5 wall walks
6 bar muscle-ups
5 wall walks
3 bar muscle-ups
5 wall walks

Beginner option:
For time:
12 inchworms + push-up
9 jumping pull-ups
9 inchworms + push-up
6 jumping pull-ups
6 inchworms + push-up
3 jumping pull-ups
3 inchworms + push-up

Movement resources:
The Handstand Walk
The Kipping Bar Muscle-Up
Mastering the Bar Muscle-Up
The Wall Walk

Thursday 220428

Thursday 220428

For time:

10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks

♀ 20 in ♂ 24 in

Post time to comments.

Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.

Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks

♀ 20 in ♂ 24 in

Beginner Option:
For time:
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks

♀ 12 in ♂ 18 in