CrossFit | Daily

Affiliates

  • CrossFit OBA

    Philadelphia, PA US

  • CrossFit CSLG Melun

    Melun, FR

  • CrossFit P.U.G.

    Washington, DC US

  • CrossFit 417

    Ozark, MO US

  • CrossFit Noeun Elite Gym

    Daejeon, KR

  • peb2 CrossFit

    Eningen unter Achalm, DE

  • Foxhole CrossFit

    O'Fallon, IL US

  • Dark Ace CrossFit

    Nea Filadelfeia, GR

  • CrossFit Elk Grove Village

    Elk Grove Village, IL US

  • CrossFit Playamar Torremolinos

    Torremolinos, ES

Monday

220124

Workout of the Day

Sunday

220123

Workout of the Day

20

4 rounds for time of:

Lunge 100 meters
Run 300 meters

Wear a 14/20-lb weight vest.

Post time to comments.
Compare to 161110


Scaling:
While most athletes can lunge and run, newer athletes should reduce the rounds and perform the workout without a weight vest.

Beginner Option:
2 rounds for time of:
Lunge 100 meters
Run 300 meters

The Walking Lunge

1

The walking lunge is a fantastic, accessible tool for developing lower body strength, postural awareness, and balance. The basic movement pattern can be learned quickly and performed almost anywhere. It also serves as a gateway to many other variations. Once the fundamentals are mastered at body weight, load can be held at the hang, in the front rack, or overhead to increase the challenge of the movement.

Watch The Walking Lunge
Saturday

220122

Workout of the Day

The Push-up

In an earlier time, the push-up was largely regarded as a measure of a person's strength and fitness. In more modern times, much of this reputation has been passed on to the bench press, but the push-up’s passing misses the great opportunity to master a gateway movement to one of the most developmental progressions in all of fitness.

Read MoreThe Push-up
Friday

220121

Workout of the Day

The Burpee Box Jump-Over

The burpee is a versatile movement. In its simplest form, it requires little skill, space, or equipment. However, the framework of the basic movement lends itself to many creative variations, such as burpee box jump-overs, which have the potential for greater intensity and challenge coordination, agility, and balance. 

WatchThe Burpee Box Jump-Over
Thursday

220120

Workout of the Day

Wednesday

220119

Workout of the Day

31

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post loads to comments.
Compare to 201109.


Scaling:
Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. The beginner should focus on mechanics instead of loading. Select a load that allows you to perform the complex with excellent mechanics. Use the same load for all 7 reps.

Tuesday

220118

Workout of the Day

39

50-35-20 reps for time of:

Wall balls
Pull-ups

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

Post time to comments.


Scaling:
Reduce the load and modify the movements in order to complete big sets throughout.

Beginner Option:
25-15-10 reps for time of:
Wall balls
Jumping pull-ups
♀ 6-lb ball
♂ 10-lb ball

Monday

220117

Workout of the Day

36

In 15 minutes, complete as much as possible of:

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 185 lb ♂ 275 lb

Post total completed to comments.


Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.

Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb ♂ 185 lb

Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb ♂ 115 lb

Sunday

220116

Workout of the Day

Rest Day

Post thoughts to comments.

Saturday

220115

Workout of the Day

32

CrossFit Games Event 10
For time:

30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Post time to comments.


Scaling:
With a total of 90 toes-to-bars and 3 miles of running, this is a longer style workout that will test your muscle stamina and endurance. Reduce the reps and distance to complete your effort in 30 minutes or less.

Intermediate Option:
For time, with a 30 minute timecap:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Beginner Option:
For time:
15 knee raises
0.75-mile jog
15 knee raises
0.75-mile jog
15 knee raises