CrossFit | Daily

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Thursday

210729

Workout of the Day

CrossFit Games Event 4
10-9-8-7-6-5-4-3-2-1 reps for time of:

Thrusters
Wall walks

♀ 135 lb. (Virtual Games use 65 lb.)
♂ 185 lb. (Virtual Games use 95 lb.)

Post time to comments or register for the CrossFit Virtual Games and log your scores to the leaderboard.


Scaling:
While equal reps of wall walks to Open Workout 21.1, when paired with a thruster the demand on your shoulder stamina will be even higher. Most athletes should scale the loading on the thruster so that each round can be completed in 1-2 sets. Newer athletes should reduce the overall volume and modify the wall walk.

Intermediate Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks

♀ 95 lb. ♂ 135 lb.

Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks, partially up the wall

♀ 45 lb. ♂ 65 lb.

Workout Tips

tips
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Wednesday

210728

Workout of the Day

34

Workout Tips

2
tips
Watch
Tuesday

210727

Workout of the Day

1

Stress and Chronic Disease: Dr. Jon-Paul Khoo

Dr. Jon-Paul Khoo reveals the connection between stress and physical illness, especially metabolic disease.

Watch
Monday

210726

Workout of the Day

42

Helen
3 rounds for time of:

Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.
Compare 200325.


Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

Workout Tips

2
Watch
Sunday

210725

Workout of the Day

31

Back squat 5-5-5-5-5 reps

Post loads to comments.
Compare to 210215.


Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Workout Tips

1
Watch
Saturday

210724

Workout of the Day

Rest Day

Post thoughts to comments.

12-Year Affiliate Owner Turns Olympic Coach

2

Four members of Hoosier CrossFit will compete in Tokyo starting Saturday.

Read More
Friday

210723

Workout of the Day

19

Run 10,000 meters

Post time to comments.
Compare to 200628.


Scaling:
This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.

Beginner Option:
For distance:
Jog or walk 40 minutes

Workout Tips

3
Watch
Thursday

210722

Workout of the Day

55

5 rounds for time of:

5 deadlifts
10 burpees

♀ 185 lb. ♂ 275 lb.

Post time to comments.
Compare to 180710.


Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees

Men: 225 lb.
Women: 155 lb.

Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees

Men: 135 lb.
Women: 95 lb.

Workout Demo

3

Jamie Simmonds scales up this ’08 Games Event to 275 lb.

Watch
Wednesday

210721

Workout of the Day

49

Angie
For time:

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.
Compare to 200309.


Scaling
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.

Intermediate Option
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner Option
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats

Workout Tips

2
Watch
Tuesday

210720

Workout of the Day

1

Rest Day

Post thoughts to comments.

Down the Hatch, Miss a Snatch?

Moderation can be difficult concept. It’s easy to put things in “bad” and “good” categories, but the truth is it’s all about the appropriate dosage. You can certainly drink too much.

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