The Plow

Strongman’s Fear

For Time60 foot Yoke Carry (500/340 lb)60 foot Handstand Walk60 foot Farmer’s Log Carry (200/120 lb)60 foot Handstand Walk60 foot Sled Drag (400/310 lb)60 foot Yoke Carry (500/340 lb)60 foot Handstand Walk60 foot Farmer’s Log Carry (200/120 lb)60 foot Handstand Walk60 foot Sled Drag (400/310 lb)Athletes may carry the objects in any order they choose.Time […]
For Time
60 foot Yoke Carry (500/340 lb)
60 foot Handstand Walk
60 foot Farmer's Log Carry (200/120 lb)
60 foot Handstand Walk
60 foot Sled Drag (400/310 lb)
60 foot Yoke Carry (500/340 lb)
60 foot Handstand Walk
60 foot Farmer's Log Carry (200/120 lb)
60 foot Handstand Walk
60 foot Sled Drag (400/310 lb)
Athletes may carry the objects in any order they choose.
Time Cap: 10 minutes

Chad (2006)

For Time (in a Team of 4)
400 meter Weighted Walk/Run (190 lb) (together)
25 Deadlifts (100 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Thrusters (45 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Sandbag Front Squats (50 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)
25 Push Presses (45 lb) (each)
400 meter Weighted Walk/Run (190 lb) (together)

Wednesday 240626

Wednesday 240626

Guest Programmer – Christian Harris
June 24-July 7, 2024

For time:
5 rope climbs to 15 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet

♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target
♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target

Scaling:
Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.

Intermediate option:
For time:
5 rope climbs to 12 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 12 feet

♀ 95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target
♂ 135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot target

Beginner option:
For time:
5 lying-to-standing rope climbs
18 deadlifts
24 wall-ball shots
200-foot farmers carry
24 wall-ball shots
18 deadlifts
5 lying-to-standing rope climbs

♀ 55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target
♂ 75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot target

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Deadlift
The Wall-ball Shot
The Dumbbell Farmers Carry
The Grip-saving Way to Rope Climb
Rope Climb Modification

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.

Clean and Jerk Ladder

For Load1 Clean-and-Jerk every 90 secondsMen: 225-235-245-255-265-275-285-295-305-315-325-335-345-355-365-375-385-395-405 lbWomen: 145-150-155-160-165-170-175-180-185-190-195-200-205-210-215-220-225-230-235-240-245-250 lb
For Load
1 Clean-and-Jerk every 90 seconds
Men: 225-235-245-255-265-275-285-295-305-315-325-335-345-355-365-375-385-395-405 lb
Women: 145-150-155-160-165-170-175-180-185-190-195-200-205-210-215-220-225-230-235-240-245-250 lb