ESSENTIALS

Back squat 10-8-6-4-2 reps; Shoulder press 10-8-6-4-2 reps; Deadlift 10-8-6-4-2 reps

While training at CrossFit Krypton, Ben Smith and Laura Horvath take on the Workout of the Day for Sunday 211017: 60 toes-to-bars for time while performing 12 burpees at the start of each minute.

Complete 60 toes-to-bars for time while performing 12 burpees at the start of each minute.

When teenager Luke Fletcher and his grandmother, Pat Derbyshire, walked into Dragon Athletic, they were both a little broken. Fletcher had been bullied relentlessly throughout school; meanwhile, Derbyshire was on a long and difficult road to recovery following a near-fatal brain bleed.

While training at CrossFit Krypton, Ben Smith and Laura Horvath take on the Workout of the Day for Friday 211015: Snatch 1-1-1-1-1-1-1 reps

Snatch 1-1-1-1-1-1-1 reps

Workout of the Day for 211014: Chelsea, Every minute on the minute for 30 minutes perform: 5 pull-ups, 10 push-ups, 15 squats.

At a recent Level 1 Course in Miami, Santiago Callejas (CF-L3) guides a participant through squat therapy, improving the mechanics and range of motion in her air squat.

Workout of the Day for 211013: 5 rounds for time of: 20 GHD sit-ups, 400-m run

“Can you run? Can you punch? Can you jump? How far; how fast?” Seminar Staff Head Trainer Jenn Hunter-Marshall asks. “And we can graphically represent that.”

Workout of the Day for 211011: 8 1-minute rounds for max reps of: 20 seconds of muscle-ups, Rest 10 seconds, 20 seconds of clean and jerks, Rest 10 seconds.

Workout of the Day for 211010: Cameron, For time: 50 walking lunge steps, 25 chest-to-bar pull-ups, 50 box jumps, 25 triple-unders, 50 back extensions, 25 ring dips, 50 knees-to-elbows, 25 wall-ball "2-fer-1s", 50 sit-ups, 5 rope climbs, 15 ft.

Workout of the Day for 211009: Three 5-minute rounds of: 200-m dumbbell farmer carry, Then as many reps as possible of: 10 deficit push-ups (hands on DBs), 10 dumbbell squats. Rest 2 minutes between rounds.

From the archive: Chris Spealler offers tips for the handstand push-up.

Workout of the Day for 211007: Lane, 5 rounds for max reps of: ¾ bodyweight hang power snatches, Handstand push-ups.

Workout of the Day for 211006: Front squat 10-5-3-1-1-1-3-5-10 reps.

Workout of the Day for 211005: Complete as many rounds as possible in 12 minutes of: 9 dumbbell deadlifts, 6 burpees, 3 dumbbell power cleans.

In Part 5 of this six-part series on CrossFit’s definition of fitness, Seminar Staff Head Trainer Jenn Hunter-Marshall explains CrossFit’s definition of health.

Workout of the Day for 211003: On a 25-minute clock, 5 rounds of: Row for 50 seconds, rest 10 seconds, Row for 40 seconds, rest 20 seconds, Row for 30 seconds, rest 30 seconds, Row for 20 seconds, rest 40 seconds, Row for 10 seconds, rest 50 seconds.

In Part 4 of this six-part series on CrossFit’s definition of fitness, Seminar Staff Head Trainer Jenn Hunter-Marshall breaks down CrossFit’s fourth model of fitness: the sickness-wellness-fitness continuum.