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Monday

210927

Workout of the Day

7

50-30-20 reps for time of:

Thrusters
Pull-ups

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 061207.


Scaling:
Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.

Intermediate Option:
50-30-20 reps for time of:
Thrusters
Pull-ups

♀ 35 lb. ♂ 55 lb.

Beginner Option:
25-15-10 reps for time of:
Thrusters
Assisted pull-ups

♀ 15 lb. ♂ 22 lb.

Workout Tips

2
tips
Watch
Sunday

210926

Workout of the Day

Rest Day

Post thoughts to comments.

Healthcare Provider Spotlight

Dr. Betof

Allison Betof Warner, MD, Ph.D., a medical oncologist at Memorial Sloan Kettering Cancer Center, discusses how her passion for CrossFit has helped not only her physical well-being but her mental and emotional well-being as well.

Watch
Saturday

210925

Workout of the Day

26

2 rounds for time of:

50-cal. row
25 handstand push-ups

Post time to comments.
Compare to 180928.


Scaling:
Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.

Intermediate Option:
2 rounds for time of:
50-cal. row
15 handstand push-ups

Beginner Option:
2 rounds for time of:
25-cal. row
25 assisted push-ups

Workout Tips

Watch
Friday

210924

Workout of the Day

24

For time:

30 strict muscle-ups

Post time to comments.
Compare to 160820.


Scaling:
Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.

Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-ups

Beginner Option:
10 rounds for time:
3 ring rows
3 push-ups

Workout Tips

Watch

The muscle-up is a movement that transitions from a hanging position below the rings to a supported position, arms extended, above the rings. It is a combination movement containing both a pull-up and a dip. Far from a contrivance, the muscle-up is hugely functional. With a muscle-up, you’ll be able to surmount any object on which you can get a finger hold — if you can touch it, you can get up on it. The value here for survival, police, firefighter, and military use is impossible to overstate.

WatchThe Strict Muscle-Up
Thursday

210923

Workout of the Day

30

Back squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.
Compare to 150514.


Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Workout Tips

1
Watch
Wednesday

210922

Workout of the Day

1

Rest Day

Post thoughts to comments.

CrossFit Health Panel: Chronic Disease

3

CrossFit Health panelists highlight some of the biggest rewards of CrossFit during a panel discussion on Chronic Disease.

Watch
Tuesday

210921

Workout of the Day

33

3 rounds for time of:

25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box

Post time to comments.
Compare to 180903.


Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders

♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. box

Beginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders

♀ 10-lb. DBs, 12-in. box
♂ 20-lb. DBs, 15-in. box

Workout Tips

Watch

For any jerk variation, the skill consists of using the hips and legs to create upward momentum, then dipping a second time to receive the load in a partial squat. The need to control two dumbbells heightens the demand for coordination and accuracy. Athletes that master the dumbbell push-jerk will develop a solid “lockout” of the arms and intuitive understanding of the overhead position.

Watch The Dumbbell Push Jerk

"Double-unders require the athlete to propel the body upward and lift the feet up to several inches from the ground while making small, fast circular movements with the wrists in order to execute multiple turns of the rope with each jump. They develop dynamic balance, speed, quickness, agility, coordination, concentration, and cardiorespiratory efficiency." —Buddy Lee, "Jump Rope Basics, Part 2" (adapted)

WatchThe Double-Under

The box step-up is similar in mechanics to any lunging variation. The athlete must use the strength of one leg to elevate themselves. The higher the box, the greater the demand on both strength and flexibility. Although often used as a scaled version of the box jump, the step-up can provide a challenge to even the most advanced athletes.

Watch The Box Step-Up
Monday

210920

Workout of the Day

54

3 rounds for time of:

15-cal. row
12 power snatches
9 burpees

♀ 65 lb. ♂ 95 lb.

Post time to comments.
Compare to 170622.


Scaling:
This is a sprint. Reduce the reps and loading so you can move quickly and with minimal rest.

Intermediate Option:
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees

♀ 55 lb. ♂ 75 lb.

Beginner Option:
3 rounds for time of:
12-cal. row
9 hang power snatches
6 burpees

♀ 35 lb. ♂ 45 lb.

Workout Tips

1
Watch
Sunday

210919

Workout of the Day

28

For time:

800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots

♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target

Post time to comments.


Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.

Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots

♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. target

Beginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots

♀ 10-lb. Ball
♂ 16-lb. ball

Workout Tips

1
Watch
Saturday

210918

Workout of the Day

1

Rest Day

Post thoughts to comments.

Teaching Technique in Philly, Part 6: Refinement

“You should be able, over time … to speed up your repetitions and/or potentially add additional load. There is no set requirement on how long that should take.”

Watch