3 rounds for time of:
400-meter run
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*
*Lay the kettlebell on its side for the burpees.
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Stimulus and Strategy:
Today’s workout covers all the essentials. The lighter loading is meant to allow you to maintain larger sets and keep moving. Advanced athletes should attempt to go unbroken through as many sets as possible. Expect your fatigued midline from the sit-ups to make the rest of the movements a bit more challenging. Be sure to lay the kettlebell on its side when you are performing the lateral burpees over the kettlebell.
Scaling:
Reduce the distance of the run. Reduce the loading of the kettlebell. Reduce the reps of each movement.
To reduce the complexity of the kettlebell snatch, perform single-arm kettlebell Russian swings. For the AbMat sit-ups, perform feet-anchored sit-ups.
In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the AbMat sit-ups, perform seated leg raises or single-leg raises. For the kettlebell snatches, perform hang dumbbell snatches or single-arm kettlebell cleans. For the burpees, perform up-downs.
Intermediate option:
3 rounds for time of:
400-meter run
30 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*
*Lay the kettlebell on its side for the burpees.
♀ 18-lb dumbbell
♂ 26-lb dumbbell
Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
15 alternating hang dumbbell snatches
10 lateral burpees over the dumbbell
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
On the kettlebell snatch, after you extend your hips, focus on pulling the elbow high and outside, then punching your hand to the sky with your thumb pointing behind you.
Resources:
CrossFit Running Course
The AbMat Sit-Up
The Kettlebell Snatch
Lateral Burpee Over the Dumbbell
Find a gym near you:
View the CrossFit map
Comments on 251114
219 Comments
25:25
Used 35# DB
185, 190, 195, 200, 205
M/55 👨🏻🦳
rx @15 kg
3 rounds for time of:
400 m run
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell
29:24
215-215-215-215-215 Rx'd
19:23 rx 35# KB
CrossFit AFK
185lb-225lb-275lb-295lb(2/3 reps)-285lb
Intermediate opt, but 16 kg kettlebell.
20:44
After a car accident in July 2024, AirBike 1200 m
90-100-110-120-130
6 min rounds with a break between
Rx
21:32
3 rounds for time of:
400-meter row
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell
30lb
26:10
245
255
265
276
M/55 👨🏻🦳
kgs: 60, 65, 80, 85, 90
M/39/6’/175#
18:03
*Subbed 35-lb dumbbell
(6:02/12:10/18:03)
Deo gratias
M/53
22:23
sub 1k bike for run
all else rx
185
225
275
275
275
M/39/6’/174#
235/255/245/235/225
Deo gratias
50/55/60/60/60 kg
5x3
final set 205lbs
Rxd 26:04
Sit up>>20 ghd sit ups
rounds for time of:
400-meter run
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*
*Lay the kettlebell on its side for the burpees.
♀ 26-lb kettlebell
18:51
M/35/195
Rx: 18:19
23:00 with slight mods. Williamsburg CG.
370m runs around loop
30 abmat situps
12 40lb DB snatch per arm
12 burpees over DB
Finished in the dark at end of day.
19:09 rx
155, 185, 205, 215, 195
22.24 1km assault bike
23:39
Rxd at the Y on 11/16 rest day. Had to use a treadmill, assault runner didn’t have a working screen.
16:57.
fought like hell to keep it under 17! Snatches UB. Burpees were moderate paced until the last round. 4:00/km pace just needed to wait for the treadmill to boot up each round, ugh!
Rxd 21:00
M 55/210/6’
22:59 as rxd.
30min no burpees. 72 176lbs
M/50/5'10"/210
27:14 - Rx
135, 155, 175, 185, stopped (low back pain)
M/59/5’9”/213
Rx 20:32
19:20
500m row
Hollow rocks
30lb dumbbell
Burpees
22:37 Rx
225x5
225x3x5
225x3x5
RX/R1：5.30 /R2: 6.30/R3: 6.30
Biked 19cals on echo bike. Rest was Rx
18:56
23:29 RX
35# kettlebell
tiempos de ronda
R1 | 06:31 |
R2 | 07:09 | +38 s
R3 | 07:41 | +32 s
Ø 07:07
Tiempo restante: 00:01 = 21:22
3 rounds for time of:
400-meter run
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*
*Lay the kettlebell on its side for the burpees.
♂ 45-lb kettlebell
Rx 15:41
*Sit-ups: 15/15/15
*KB Snatches all Unbroken.
**This was fast and fun! I was able to push the runs and burpees!
Yeah you were, that’s insane!
That’s nuts. Dang, Derek.
Definitely fast! Nicely done.
M/49/6’4”/220#
Rxd: 28:39
In hotel gym. More of a fast walk than a run… Normally don’t run for WODs due to osteoarthritis but someone was using the sole bike,
Rx’d+ (used 50lb KB, nothing lighter in the garage).
19:18
Runs 2 and 3 felt slow, but was able to make up for it cruising through the rest of this mixed bag. I enjoyed this one.
M/ 42y/ 175lbs/ 68”
Fantastic job, bro!
The Nick-press is motoring along!
Man! That's a heavy KB for snatches & still sub 20! WOD crushed!
M28 Rx
25:25
decline bench sit-ups, 40lb DB for rest
21:40 rX (run was done on the road)
ran too far came in at .91 miles at the end so 1464m
Nice time, especially with extra run distance!
Great job!
135-155-175-195-195.....legs got strenghted!!
RX 28:37
Scaled--intermediate'ish
3 rnds
2:30 air bike
30 abmat
15 db snatch rt 25#
15 db snatch lft 25#
15 burpees
23:22
m/55/180
after my boxing class
This would be an interesting Chipper wod....
Great job esp. after boxing!
Nicely done after spending time with the gloves laced up!
Great work, Mike. I agree r/ the chipper version. Bet we see it soon 😆
Rx nautical version, using a DB vice kb
29:04
That was good!
Good work Jim
Fellow nautical style; great work & good call going w/ DBs!
Good job, Jim!
Great job, Rix-press!
24.40 rx
RX 23:30
16kg KB
103 kgs x 3 Reps
Total time 50 mins including warm up set…
Rx 20:56
Well done!
Great work!
16:31
36# KB all I owN
good rest day pace
M 53/ 77kg/ 175 cm
3 rounds for time of: RX 26:10min.
400-meter run
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*
*Lay the kettlebell on its side for the burpees.
Running on treadmill incline 1.5%
♂ 35-lb kettlebell=17 kg dumbbell
Rx
On the treadmill at 1% and 6-8mph
AbMat
35lb plate for KB
18:43
Man, that’s fast. Would have loved to see how you snatched a 35# plate!
Fantastic work! I’m right there with Jim about seeing how you snatched a 35# plate.
Awesome!
39 M / 190lbs / 70”
Rx except subbed GHDSUs for Abmat sit-ups
24:04
Impressive. That’s a lot of consecutive GHDs.
Nice, tough take with GHDs!
Rx+ with doing GHDSU, awesome!
Rx - 25:00. KB snatches were harder than expected. Wish this was closer to 20:00.
M37 183cm 96,5kg
17'06 rx
Excellent!
Wow, that’s flying!
Subbed a 35# DB, otherwise Rx
21:03
No KBs at home hence the sub. UB on all the snatches but everything felt like molasses today. I gave myself 24 minutes to get this done so I did better than expected at least.
Nice job. I must have been in cold molasses then! I actually didn’t feel like I was moving slow, but took way too long of breaks.
Maybe seemed like molasses, but that time says otherwise! Nice!
Time looks good….. hot molasses!
Rx but 400m row each round for runs
18:29
F:58
Wore elbow sleeves AND knee sleeves folded down on my forearms to protect against KB-klang bruises. It was like if a K9 trainer was doing KB snatches mid-session.
Awesome nautical effort, Favo! Hope the sleeves helped.
Excellent time as always. Like Lincoln I used a DB. I guess there’s an extra twist/so some slight technique differences btwn DB and kb snatches, but I don’t feel the need to literally beat myself up.
Now go ice your forearms! 🙂
I knew you’d fly thru this. I do the same with knee pads on my forearms. Night and day difference between using them and not using them.
Thanks all, yes, like Coastie said, it's night & day using the sleeves. No bruising. Without them, I'd have been going with DBs! Learned that lesson the hard way! All that padding may have slowed my burpees slightly though, those last ones felt sludgy!
23:59 RX
Nice work!
25lbs dumbbell snatches
20:51
all segments unbroken
20:03 44lb kb male 52 yo
23:43 RX
23:43RX.
Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
15 alternating hang dumbbell snatches
10 lateral burpees over the dumbbell
15-lb dumbbell
25 min time is off I got busy with my dogs in the middle no excuses my choice.
110/115/120/122,5/125 kg
M52/5'11/225#
Rx
23:52
This is for the 25115. Apparently I can't post on today's workout yet
Also subbed 500m row for run.
Lbs: 205-225-245-275-300
245 lbs
80-85-90-95-100 kg x 3
80-85-90-95-100x3
Then had to improvise on a Friday night,
So grabbed a squat machine that was open and did,
300+ lbs max rep warm up, after a semi warm up,
Then 100lb dumbbell front squats, 9 reps x 5 sets,
Then STOH Burbee complex, starting at 45 lb dumbbell, work down to 35 lb dumbbells.
Then Cable machine complex, Y T W forwards and reverse, 12 reps each at 15 lbs,
Then a finisher at 12 pull-ups and 12 dips.
Point, there isn’t one. Just Valhalla and some ByFrost. 😉
In between gyms preparing for next year hybrid training. Swim team mixing CrossFit on a 3 day 2 day 5 day total rotation.
And man does swimming sound fun.
275 all sets
135
155
175
185
39 M / 190lbs / 70”
Rx 255-265-275-285-297
*3RM PR according to my lift log in the SugarWOD app!
Fantastic!
135
155
175
195
200
Probably could have done a bit heavier but haven't done FS in a while and shoulders were feeling it
Great work brother!
3mile bike, cadence 49
Free bar front squat, 95 x 5 5 5 5 5
3mile bike, cadence 49
M52/5'11/225#
5x3: 135-155-175-185-195
120x 5
125 x 5
135 x 5
135 x 5
toes to bar 3 x 10
65#, 65#, 75#, 85#, 95#
Limited shoulder mobility
Zercher squats
95-115-125-135-145
255-260-265-270-275lbs.
*Wore Knee Sleeves and a Belt.
Awesome job!
BEAST MODE!
135
155
175
185
205
5x3 @ 135lb
Happy Friday
Took a walk (5k-moderate pace) with a KB (20#) alternating hands, to work out some lingering leg soreness & then went with beginner 5s. I can only squat what I can clean (no rack) but still stayed at 65# today & did some reps on the slant board for depth. Long femurs make my squats not so upright...finished with glute raises to try out some new barbell pads. Ready for a nap.🥱
Don’t think I’ve ever said this before to Favo, but way to ease up and listen to your body. Sometimes we need that.
Now…1000 burpees for time tomorrow…
I second Jim’s comment.
Way to still move Favo! Tomorrow is a new day!
5 slow sets of 3
Focused on form/depth
Week 2 back into it.
Great idea to focus on form & good job sticking with it for week 2 back!
175-175-175-190-205
Dad: 35-35-40-40-45
Nice!
5 x 20
5 x 25
5 x 30
5 x 35
5 x 40
5 x 45
Great option for sub! Nice job.
Participated in a belated USMC birthday PT session this morning
.75 mile run to the field
6 station team circuit twice, 2 minutes each station first circuit and 1 minute second circuit (pushups, squats, crunches, lunges, 8 count body builders, buddy leg raises)
.75 mile run back
Goal was to complete at least 250 reps each station per team - achieved.
Did 5x3 FS at 115# after as part of my cool down. Back handled the weight ok but wouldn’t be able to go much heavier without taking from the rack with hands crossed and bar on shoulders.
Nice work! AND got the FS in too! Excellent!
You celebrated the Marine birthday twice with workouts. Good on ya.
Thanks you two!
Great work Lincoln!
85#, 90#, 95#, 100#, 105#
Great work incorporating practice on PCs too!
WOD [garage]
20251114
WARMUP
10 mins
30 sec. Samson stretch e/ side
10 box step ups
10 pvc good mornings
10 hanging knee raises
10 scapular pull ups
10 hr push ups
Repeat
BUY-IN
[scale today’s WOD]
E2MOM x 5 rds
10 db front squat @ 50s
METCON
[scale Monday’s WOD]
FT:
5x
200m run
7 strict ring pull ups
Time: 14:03
M||53||5'9"||215#
145/155/165/175/185 lb
M37 183cm 97kg
120/125/127,5/128/129 kg
#s -85, 95, 105, 115, 125
Very nice, Lori! Steady increases!
Great job!
185-225-255-275-315
Super heavy, excellent!
Whoa! Impressive!
185 lbs, 215 lbs, 225 lbs, 235 lbs, 245 lbs.
No belt
Very well done!
I liked the Compare to workout better.
FS 3-3-3-3-3
135-145-155-165-165#, wrist limited
BS 5-5-5-5-5
165-185-195-195-195#
That's a lot of squats! Nice job as always!
Hell yeah, Jim!
Incline dumbbell bench and strict pull-ups to failure in between sets
10 min row cool down 🔥
Well done!
Front squat 3-3-3-3-3 reps
95-115-120-125-130
Great, Charles! Those plates keep accruing!
195
Nice!
Front Squats - 5x3 @ 155#
Some wrist discomfort and way down from my capacity.
Did as: every 4:00
- 3 front squats - 225/245/265/275/285
-3 box jumps - 30/32/34/34/36
- 10 strict chin-ups
Wow! Impressive workout! Don't give HQ any ideas...
Wow indeed! All that weight plus box jumps & chin ups too! Powerhouse workout!
That’s fantastic work there!
-every 1:30 do 3 front squats
*started at 125 lbs @ finished at 195 lbs. then did drop set at 125 lbs
Great job!
Old 3RM PR was 198# in 2023, haven’t done a 3RM test since then until today.
Nice job Ben!
Congrats on a heavy PR!
Congrats!
135/135/145/155/165
m/55/180
It's been a minute since going this heavy (for me)
and had to empty the tank for the 3rd rep on 165.
Pretty happy--
That's great, Mike! Awesome job!
And you were right yesterday, Favo never minds burpees! WBs on the other hand...not as much!
That’s some great stuff, Mike!
Well done!
Only 1 rep at 245.
Ran a mile at 13:06
2: 155
3: 165
4: 175
5: 185 (1 Rep)
followed by: 500M row
1 mile jog.
Jog: 1.65 miles in 15:46
185
205
215
225
Rxd at the Y. Warmed up to 185 lbs.
195-205-215(PR)-220 (tried 3 times, but couldn’t get more than 1)-185
still feeling beat up from earlier this week. Was hoping to get up a little higher but today wasn’t that day.
2023: 185-195-200-205-210
That pr is nothing to sneeze at, though. Congrats!
Congrats on a solid PR!
Well done and congrats on the PR even though you wanted to go heavier! I’m still feeling it from earlier this week too.
205 225 245 265 245
Great job!
5 sets 3 reps front squad
155 pounds don’t have more weight
5x3 FS 85kg
5x3 BP 80kg
5x3 BB Bent Over Row 80kg
1. 60kg
2. 65kg
3. 69kg
4. 74kg
5. 80 kg