Wednesday 250212

Friday 250124

Friday 250124

21-18-15-12-9-6-3 reps for time of:
Alternating dumbbell snatches
Ring dips
L-sit hold on the rings (perform seconds instead of reps)

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a saucy little number. Push to complete this effort in 15 minutes or less. The loading of the dumbbell should allow you to complete all sets unbroken. For the ring dips, choose a scaling option that allows you to maintain consistent sets of 5 reps or more without excessive rest between sets. The L-sit hold option you choose should allow you to complete each effort in 2 sets or less.

Scaling:
Reduce the loading of the dumbbell to maintain unbroken reps. If you can perform the prescribed movements, but the volume is too much, consider reducing the reps and seconds to 14-12-10-8-6-4-2.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. On the ring dips, lower the rings so your feet can touch the floor and add assistance where you need it throughout the range of motion. You can perform a jumping ring dip or a foot-assisted strict ring dip. For the L-sit holds, consider bending one or both legs. You can even come off the rings and perform your holds in a more stable position like on a pair of boxes or dumbbells. If you are unable to perform a variation of the L-sit hold, substitute seated leg raises.

In case of injury or limitation, perform a dumbbell clean or a single-arm kettlebell swing in place of the snatch. For the ring dips, consider a push-up or single-arm dumbbell floor press or bench press. For the L-sit hold, consider sit-ups or a plank hold.

Intermediate option:
14-12-10-8-6-4-2 reps for time of:
Alternating dumbbell snatches
Ring dips
L-sit hold on the rings with legs bent (perform seconds instead of reps)

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
12-10-8-6-4-2 reps for time of:
Alternating dumbbell snatches
Foot-assisted ring dips
Seated leg raises

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the rings, lift your chest to help maintain your L-sit hold. If your chest and gaze drop, your hips will shift back slightly, making it more difficult to keep your legs parallel with the ground. Conversely, a tall posture keeps your hips forward, reducing the effort required to lift your legs.

Resources:
The Dumbbell Snatch
The Ring Dip
The L-Sit | Parallettes
L-Sit Scaling

Friday 240726

Friday 240726

Guest Programmer - HWPO
July 22-Aug 4, 2024

Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatches

Focus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you extend to accelerate the bar, you should be pulling the bar toward your hips. Once you’ve reached full extension, pull your elbows high and outside, not pointing to the ceiling but pointing behind you and slightly upward.

Ramp up to your workout weight in 2 sets.

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run

♀ 95 lb
♂ 135 lb

Post loads and rounds/reps to comments.

Scaling:
This workout is simple but effective. We’re using the hang snatch as a complement/antagonist to the shoulder press, and the row, bike, or ski should be seen as an antagonist of the press. The workout, however, still has a component of lower-body endurance, especially if you choose to row or bike. If you choose the row or ski erg, you’ll add an element of grip. There's no shortage of opportunities in this workout. Overall, we should see this as a lower-body, posterior-chain endurance workout.

Today, everyone should be able to complete the 5 hang snatches unbroken. Focus on good snatch technique — use the lower body to generate momentum on the bar along with lat engagement to create a vertical bar path and fast lock out.

GOALS: Upper-body conditioning and technical endurance
TARGETS:
ADVANCED: Unbroken hang snatches, 1 round every 1:15-1:30 minutes
BEGINNER: Good coordination in the snatch with hips extending before the arms pull; 1 round every 1:30-1:45 minutes

Intermediate option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatch

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run

♀ 75 lb
♂ 115 lb

Beginner option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatch

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
10-calorie row, bike, or ski erg, or 200-meter run

♀ 35 lb
♂ 45 lb

Coaching cues:
The muscle snatch helps develop strength and speed in the turn-over. Move quickly through the middle of the movement and keep the barbell close to your body by pulling your elbows up and back before punching the barbell to the overhead position.

Resources:
The Shoulder Press
The Hang Power Snatch
Rowing

Find a gym near you:
View the CrossFit map

Wednesday 250108

Wednesday 250108

For time:
30 ring muscle-ups

Compare to 230109.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic benchmark. If you have completed this workout before, check your last time and use that information to help you attack today’s effort. In most cases, this workout should take 10 minutes or less. However, if you have been practicing and accumulating pulling and pressing volume, today can be a good day to work until you complete the reps — don’t worry about the clock. You can build confidence and establish a time for this benchmark.

Scaling:
Reduce the total number of reps or perform the intermediate option.

To adjust the complexity of the movement, consider a jumping ring muscle-up, a banded ring muscle-up, pull-ups or chest-to-bar pull-ups + dips, or low-ring transitions.

In case of injury or limitation, perform low-ring transitions or a single-arm dumbbell hang clean and shoulder press.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
Ring muscle-ups
- Your workout is over if you complete 30 reps before the 10-minute mark.

Beginner option:
For time:
30 low-ring muscle-up transitions

Coaching cues:
To link ring muscle-ups together, at the top of the rep, let the shoulders fall back behind the rings while the arms push the body away from the rings. The feet should be directly below the body, if not slightly in front, as you are pushing away. This technique will send you right into the next swing.

Resources:
The Kipping Muscle-Up
Jumping Ring Muscle-Up
Toe-Assisted Ring Muscle Up
Kipping Floor Muscle-Up
Low-Ring Muscle-Up Tips

Find a gym near you:
View the CrossFit map

Wednesday 250129

Wednesday 250129

Open Workout 19.3

For time:
200-foot dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-foot handstand walk

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 24-inch box

Post time to comments.

Compare to 190308.

Stimulus and Strategy:
The 2025 Open is right around the corner and today’s workout is a retest of a previous Open workout. If you have completed this workout before, check your score. There is no time cap on today’s effort, however, the goal is to finish in 15 minutes or less.

Scaling:
Reduce the loading of the dumbbell and the height of the box. Reduce volume of handstand push-ups to something you can complete in 10 sets or less. Athletes can also reduce the distance of both the lunges and the handstand walk.

To reduce the complexity of the lunge and the step-ups, consider performing both or either without a dumbbell. If you cannot perform a strict handstand push-up, use an elevated stable riser as a target, or perform a pike push-up, dumbbell shoulder press, or a push-up. For the handstand walk, consider putting your feet on a box and walking two to three times around the box on your hands or substituting with a bear crawl. You can also perform inchworms as another option.

In case of injury or limitation, perform the lunge with the dumbbell in the front rack position or without a dumbbell. Same for the box step-ups — perform these without a dumbbell or to a lower box. For the strict handstand push-up, consider a single-arm shoulder press or push-up from the knees. For the handstand walk, you could perform a bear crawl. If necessary, performing 20 to 30 calories on any machine is also an option.

Intermediate option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 strict handstand push-ups to a 5-inch riser
200-foot bear crawl

♀ 35-lb dumbbell and a 20-inch box
♂ 50-lb dumbbell and a 24-inch box

Beginner option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 double-dumbbell shoulder presses
200-foot bear crawl

♀ 10-lb dumbbell and a 12-inch box
♂ 20-lb dumbbell and a 20-inch box

Coaching cues:
On the strict handstand push-ups, focus on lowering your head to a position in front of your hands. Then, as soon as your head touches the ground, squeeze your belly, press through the floor, and push your head in line with your arms.

Resources:
Open Workout 19.3
The Dumbbell Overhead Walking Lunge
Dumbbell Box Step-Up
The Strict Handstand Push-Up
The Handstand Walk
The Dumbbell Front-Rack Lunge
The Dumbbell Press
The Bear Crawl

Find a gym near you:
View the CrossFit map