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Wednesday 240515

Wednesday 240515
CrossFit Total



For load:

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep



Post loads to comments.



Compare to 220810.



Scaling:

Today is an opportunity to go heavy relative to your capacity. The loads today should require all of your attention and focus. The load is not heavy if you can carry on a conversation mid-lift. Advanced and intermediate athletes may attempt max-effort lifts for each movement and shoot for a personal record if the “iron” is hot. Newer athletes should treat today as an opportunity to practice technique and get comfortable with heavy lifts.



Intermediate option:

Same as Rx’d



Beginner option:

For load:

Back squat 3-3-1-1 reps

Shoulder press 3-3-1-1 reps

Deadlift 3-3-1-1 reps



Resources:

The Back Squat

The Shoulder Press

The Deadlift



Find a gym near you:

View the CrossFit map



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The live CrossFit Games Semifinals are happening for the next three weekends. Read: "How To Watch the 2024 CrossFit Games Semifinals"



Featured photo:

2022 CrossFit Games Mock Affiliate
Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Wednesday 240207

Wednesday 240207

For reps:
3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs

Post reps to comments.

Scaling:
Time to get gymnasty. The goal of the freestanding shoulder taps is to reach a point of balance in a handstand and begin the shoulder taps. A rep is counted every time a hand touches a shoulder. Challenge yourself to reach balance before beginning the shoulder taps rather than wildly throwing your feet in the air and frantically looking for a shoulder to tap. If you struggle to find a point of balance freestanding, you are better off practicing against the wall. Performing shoulder taps with your stomach facing the wall will be easier than performing shoulder taps with your back to the wall. Scale the difficulty of the rope climbs to allow yourself at least 1 rep every 20-30 seconds.

Intermediate option:
For reps:
3 minutes of shoulder taps in a handstand against the wall
3 minutes of rope climbs (15 feet)
2 minutes of shoulder taps in a handstand against the wall
2 minutes of rope climbs
1 minute of shoulder taps in a handstand against the wall
1 minute of rope climbs

Beginner option:
For reps:
3 minutes of shoulder taps in a pike position on the floor
3 minutes of pull-to-stands
2 minutes of shoulder taps in a pike position on the floor
2 minutes of pull-to-stands
1 minute of shoulder taps in a pike position on the floor
1 minute of pull-to-stands

Resources:
The Freestanding Handstand
The Legless Rope Climb
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Master the Movement: Handstands

Find a gym near you:
View the CrossFit map

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Featured photo:
Taken by Johany Jutras at Wodapalooza in Miami, Florida.

Wednesday 210804

Wednesday 210804

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post loads to comments.
Compare to 201019.

Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement.

Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Wednesday 220810

Wednesday 220810

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post loads to comments.
Compare to 211228.

Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.

Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Tuesday 211228

Tuesday 211228

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post loads to comments.
Compare to 210804.

Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.

Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps