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Wednesday 250115

Wednesday 250115
3 rounds for time of:

30 dumbbell push-ups

30 dumbbell box step-ups



For the push-up, place hands on the handle of each dumbbell.



♀ 20-inch box and 20-lb dumbbells

♂ 24-inch box and 35-lb dumbbells



Post times to comments.



Stimulus and Strategy:

Today’s workout has grunt work written all over it — it’s one of those where you just need to put your head down and grind. The goal is to complete this workout in 20 minutes or less. Choose an option for the push-up that allows you to perform consistent sets of at least 5-10 reps.



Scaling:

Reduce the loading of the dumbbells and the height of the box, then reduce the volume per set as needed.



To reduce the complexity of the push-up, perform them with your hands on the floor instead of on the dumbbells. If necessary, perform push-ups for the knees or with your hands elevated on a 30-inch box. For the dumbbell box step-ups, perform them with no weight to a lower target.



In case of injury or limitation, perform a single-arm dumbbell shoulder press in place of the push-up. For the dumbbell box step-up, perform these with no weight to a lower target or consider a lunge.



Intermediate option:

3 rounds for time of:

30 dumbbell push-ups

30 dumbbell box step-ups



For the push-up, place hands on the handle of each dumbbell.



♀ 20-inch box and 15-lb dumbbells

♂ 24-inch box and 25-lb dumbbells



Beginner option:

3 rounds for time of:

12 push-ups from the knees

12 dumbbell box step-ups



♀ 12-inch box and 10-lb dumbbells

♂ 20-inch box and 15-lb dumbbells



Coaching cues:

As soon as the speed of your push-up begins to slow, rest. While this may result in a greater number of rest breaks than is strictly necessary, only performing "fast" reps and not grinding through a handful of slow ones to finish a set can help avoid reaching failure and yield an overall faster time.



Resources:

A Fresh Take on the Lowly Push-Up

Dumbbell Box Step-Up



Find a gym near you:

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Wod Type: Main Site Daily WODs
Movements:
Competitions:
Source: www.crossfit.com

Similar Wods

Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Tuesday 241231

Tuesday 241231

For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 20-lb dumbbells, 20-inch box, and 65-lb barbell
♂ 35-lb dumbbells, 24-inch box, and 95-lb barbell

Post total calories/reps for each exercise to comments.

Stimulus and Strategy:
Today’s workout is a Tabata mash-up. Complete the full 8 rounds of the first movement before moving on to the next. Continue in the same fashion until all four movements are complete. Your score is the total number of reps completed. The loading of both the dumbbells and the barbell should be light and allow you to keep moving. If you have not been training consistently on the GHD, reduce the range of motion or substitute with AbMat sit-ups.

Scaling:
Reduce the total volume of the workout by limiting the number of reps performed within each interval. Reduce the loading of the dumbbells and barbell. Lower the height of the box.

Limit the range of motion on the GHD sit-ups by going to parallel or performing AbMat sit-ups. For the push presses, consider using a pair of lighter dumbbells. As for the bar-facing burpees, perform up-downs or step over the bar.

In case of injury or limitation, perform the box step-ups without a pair of dumbbells and lower the height of the box. Perform a plank hold for the GHD sit-ups. For the push presses, perform a single-arm dumbbell push press or shoulder press. For the bar-facing burpees, perform an up-down or pick any machine to use in place of the exercise.

Intermediate option:
For max reps:
Tabata dumbbell box step-ups
Rest 1 minute
Tabata GHD sit-ups to parallel
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 15-lb dumbbells, 20-inch box, and 55-lb barbell
♂ 20-lb dumbbells, 24-inch box, and 75-lb barbell

Beginner option:
For max reps:
Tabata box step-ups
Rest 1 minute
Tabata AbMat sit-ups
Rest 1 minute
Tabata push presses
Rest 1 minute
Tabata bar-facing burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

♀ 12-inch box and 35-lb barbell
♂ 20-inch box and 45-lb barbell

Coaching cues:
When cycling lighter push presses, think about bringing your glutes to your heels instead of your hips to your toes.

Resources:
Dumbbell Box Step-Up
The GHD Sit-Up The Push Press
Bar-Facing Burpee - Jump-Over
Bar-Facing Burpee - Step-Over
The Box Step-Up
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

Wednesday 231206

Wednesday 231206

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

5 rounds for time of:
4 strict deficit handstand push-ups
8 kipping deficit handstand push-ups
16 dumbbell box step-overs

♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells

Hold two dumbbells in a farmers carry position for the step-overs.

Post your time to comments.

Goal: Upper-body pressing strength endurance + posterior-chain endurance. Aim to finish in 12-15 minutes.

Aim to move from the strict handstand push-ups (ideally unbroken) to the kipping without breaking and complete the kipping handstand push-ups in 1 to 2 sets. Break the step-overs as needed to achieve the goal.

The goal is to move unbroken from the strict to the kipping handstand push-ups. This adds an element of speed that can be surprising. Aim to complete the kipping handstand push-ups in 1-2 sets.

The training effect will be interesting because we don't get a break on the step-ups since they are loaded with dumbbells — your upper back and rear delts will be under tension the entire time. Break up the step-ups as needed to maintain the goal of the day.

Scaling:

Intermediate option:
5 rounds for time of:
4 strict handstand push-ups
8 kipping handstand push-ups
16 dumbbell box step-overs

♀ 20-inch box, 25-lb dumbbells
♂ 24-inch box, 35-lb dumbbells

For the handstand push-ups, you may reduce the reps to 3 and 6, respectively, so long as the strict handstand push-ups remain unbroken. If the volume of handstand push-ups is still too high, consider reducing the reps further or adding one or two AbMats under your head to reduce range of motion.

Beginner option:
5 rounds for time of:
4 strict dumbbell shoulder presses
8 dumbbell push presses
16 unweighted box step-overs

♀ 16-inch box
♂ 20-inch box

Use the heaviest pair of dumbbells that allows you to complete 4 strict shoulder presses and 8 push presses unbroken.

The main focus for beginners is pressing endurance with the strict and push press. This is a great opportunity to practice core-to-extremity movement patterns. Focus on keeping your weight in your heels for the entire workout.

Resources:
Handstand Push-Up Variations
HSPU and You: Master the Movement

Find a gym near you:
View the CrossFit map

Friday 241220

Friday 241220

3 rounds for time of:
21 front squats
15 box jumps
9 strict handstand push-ups

♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a short-to-moderate duration effort and is going to take some mental fortitude to push through the front squats. The goal is to choose a weight you can hang on to for all 21 reps. This shouldn’t be easy, but it also shouldn’t be extremely hard. It should be a grind. After the front squats, be careful on your first box jump. Plan to jump a little higher than you think you need to. For the handstand push-ups, choose an option that allows you to complete your reps in 1 minute or less.

Scaling:
Reduce the loading of the barbell and the height of the box.

Maintain the stimulus of the jump unless you have an injury or limitation, in which case you can switch to a step-up. For the handstand push-ups, consider performing dumbbell shoulder presses, or pike push-ups.

In case of injury or limitation, perform your squats to a target or perform air squats. For the box jumps, reduce the height and perform step-ups or 30 seconds on the bike. For the handstand push-ups, consider a single dumbbell shoulder press or push-ups from the knees.

Intermediate option:
3 rounds for time of:
21 front squats
15 box jumps
9 dumbbell shoulder presses

♀ 75-lb barbell, 35-lb dumbbells, and 20-inch box
♂ 115-lb barbell, 50-lb dumbbells, and 24-inch box

Beginner option:
3 rounds for time of:
15 front squats
12 box step-ups
5 dumbbell shoulder presses

♀ 35-lb barbell, 15-lb dumbbells, and 12-inch box
♂ 45-lb barbell, 20-lb dumbbells, and 20-inch box

Coaching cues:
When you are front squatting, find a spot on the wall above your natural gaze. This spot is where you want to drive your elbows throughout each of your reps.

Resources:
The Front Squat
The Box Jump
The Strict Handstand Push-Up
The Box Step-Up
The Dumbbell (Shoulder) Press
Handstand Push-Up Variations

Find a gym near you:
View the CrossFit map