Quarterfinals Workout 4

Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 85/125/155/165 lb
♂ 135/185/225/245 lb

Post total reps to comments.

Scaling:
Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 75/95/115/125 lb
♂ 115/135/155/185 lb

Beginner option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 35/45/55/65 lb
♂ 45/55/65/75 lb

Resources:
The Clean and Jerk
The Power Clean and Push Jerk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.

3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats

♀ 155 lb
♂ 225 lb

Post times to comments.

Scaling:
Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

Intermediate option:
3 rounds for time of:
35 double-unders
10/15-calorie Echo bike
5 front squats

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Double-under
The Front Squat
The Single-under
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb
♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 230207.

Scaling:
Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.

Intermediate option:
30 clean and jerks for time
OR
30 snatches for time

♀ 75 lb
♂ 115 lb

Beginner option:
30 clean and jerks for time
OR
30 snatches for time

♀ 55 lb
♂ 75 lb

Resources:
The Clean and Jerk
The Power Snatch
Graciano Rubio Does 225-lb Grace
Kelly Friel Takes on 145-lb Isabel

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀125 lb
♂185 lb

Post reps to comments.

Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!

Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.

♀95 lb
♂135 lb

Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀35 lb
♂45 lb

Resources:
The Ring Dip
The Burpee
The Hang Power Clean

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.

7 sets for load of the complex:
4 hang squat cleans
2 push presses

Post heaviest load lifted to comments.

Scaling:
We are going heavy in today’s workout. Remember, heavy is relative to each athlete’s capacity. This complex is meant to be performed unbroken — once the barbell is picked up, it does not return to the ground until the complex is complete or you fail the set. Remember, a failed set still counts as an attempt. Athletes should continue to add load across as many sets as possible as long as technique remains solid.

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Hang Clean
The Push Press

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.

DT

5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb
♂ 155 lb

Post time to comments.

Compare to 220922.

Scaling:
The rep scheme and moderate load of this Hero workout allows it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Intermediate option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Push Jerk

Join us for FUN!
Sign up now for the 2024 Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff at Inner West CrossFit in Sydney, Australia.

For load:
1-1-1-1-1
Clean and jerk

Post heaviest load to comments.

Compare to 230427.

Scaling:
Look back to your last 1-rep-max clean and jerk. Experienced athletes should pick loads that allow them to attempt a new PR in the later sets. Newer athletes should increase the repetitions of the clean and jerk and focus on practicing consistent mechanics for each rep at submaximal loads.

Intermediate option:
Same as Rx’d

Beginner option:
For load:
5-5-5-5-5
Clean and jerk

Resources:
The Clean and Jerk

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Featured photo:
Taken by Johany Jutras at CrossFit Soul in Miami, Florida.

Erin

5 rounds for time of:
15 dumbbell split cleans
21 pull-ups

♀ 25-lb dumbbells
♂ 40-lb dumbbells

Post time to comments.

Compare to 180719.

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight Aug. 11, 2008, in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Scaling:
Today’s workout is a Hero. Compared to other Hero WODs, this is quick and should not be drawn out into a long slog. To keep moving, reduce the weight and reps on the split cleans. Modify the pull-ups so each round can be completed in 3 or 4 sets.

Intermediate option:
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
4 rounds for time of:
10 dumbbell split cleans
12 ring rows

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 35 lb
♂ 45 lb

Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

For load:
2-2-2-2-2
Hang squat cleans

Post results to comments.

Scaling:
Today’s goal is to lift something heavy for 2 repetitions across 5 sets. Remember, heavy is relative to each individual's capacity, but regardless, each effort should require your full focus and attention. If you know your percentages, aim to keep all sets at or above 75% of your 1-rep-max clean. Continue to increase the load across as many sets as possible. Each set of 2 cleans must be completed unbroken and start from above the knee.

Intermediate option:
Same as Rx’d

Beginner option:
For load:
4-4-4-4-4
Hang squat cleans

Resources:
The Hang Clean

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Ruby Wolff at CrossFit Marrickville in Marrickville, Australia.

As many reps as possible in 5 minutes of:
500-meter row
Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:
500-meter row
Max medicine-ball cleans

♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target

Post rounds and reps to comments.

Scaling:
Each AMRAP should be an all-out effort. Push the pace on the rower to give yourself as much time with the wall ball as possible. The weight is light and should allow you to always do one more rep.

Intermediate option:
Same as Rx’d

Beginner option:
As many reps as possible in 5 minutes of:
400-meter row
Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:
400-meter row
Max medicine-ball cleans

♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target

Resources:
Rowing
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Approach the first run a little differently than the second. Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left. The loading of the barbell should allow you to perform all sets unbroken. Spend no more than :30 performing double-unders.

Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders or :30 of attempts
800-meter run

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
400-meter run
6 rounds of:
5 hang power cleans
20 single-unders
400-meter run

♀ 35 lb
♂ 45 lb

Resources:
Running Fundamentals
The Hang Power Clean
The Double-Under

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 95 lb
♂ 135 lb

Post total reps across all 4 cycles to comments.

Scaling:
Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.

Intermediate option:

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 65 lb
♂ 95 lb

Beginner option:

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 35 lb
♂ 45 lb

Resources:
The Hang Power Clean
The Push Press
The Burpee
The Pull-Up
Jumping Pull-Up Efficiency Tips

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.

Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 ring muscle-ups

♀ 14-lb ball to 9-foot target, 95 lb
♂ 20-lb ball to 10-foot target, 135 lb

Post total reps to comments.

Scaling:
Do not treat this workout like the CrossFit Open. Scale the workout in a way that will allow you to make it to the cleans.

Intermediate option:

Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

♀ 10-lb ball to 9-foot target, 65 lb
♂ 14-lb ball to 10-foot target, 95 lb

Beginner option:

Complete as many reps as possible in 14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

♀ 6-lb ball to 9-foot target, 35 lb
♂ 10-lb ball to 10-foot target, 45 lb

Resources:
Rowing
The Toes-to-Bar
The Wall-Ball Shot
The Clean
The Muscle-Up
The Pull-Up
The AbMat Sit-Up
The Push-Up

Find a gym near you:
View the CrossFit map

Featured video:
A New Way to Work Toward Muscle-Ups

For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans

♀ 135 lb
♂ 225 lb

Post time to comments.

Scaling:

Reduce the load of the barbell to maintain consistent sets of at least 5 unbroken reps. Scale the difficulty of the single-leg squats so you can keep moving.

Intermediate option:

For time:
1,600/2,000-meter row
50 alternating single-leg squats to a target
30 hang power cleans

♀ 105 lb
♂ 155 lb

Beginner option:

For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang power cleans

♀ 55 lb
♂ 75 lb

Resources:
Rowing
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
Rowing: Body Position

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Diablo CrossFit in Pleasant Hill, California.

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
Rest 1:00 between rounds.

♀ 105 lb
♂ 155 lb

Post total time, including rest, to comments.

Goal: 10-12 minutes.

Jan Kozak, our newest addition to the team at Deka Comp, gave us this one. Kozak has a love for barbell cycling and here are some of his notes:

Pulling, cleaning, squatting — all the barbell fun in one good, clean rodeo. Athletes should attempt to go unbroken on the bar throughout, but it’s likely many will break the reps up late in the workout.

Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.

Intermediate option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

♀ 75 lb
♂ 115 lb

Intermediate athletes should focus on moving through the hang power cleans as efficiently as possible.

Beginner option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

♀ 45 lb
♂ 65 lb

Beginners should focus on the setup position in the deadlift. Rather than aiming for unbroken reps, take strategic breaks to reset. A strategy could be to drop the bar on the sixth deadlift, then perform the last rep with the plan to go straight into the hang power cleans. Focus on a big jump and shrug in the hang power cleans — break around reps 4 or 5 if needed. Go for unbroken front squats if possible.

Resources:
The Deadlift
The Hang Power Clean
The Front Squat
In Defense of High-Rep Olympic Lifts

Find a gym near you:
View the CrossFit map

Every 2 minutes for 10 rounds complete:
200/250-meter row
10 medicine-ball cleans

♀ 14 lb
♂ 20 lb

Post fastest and slowest times to comments.

Scaling:
Reduce the distance on the rower to allow you to finish in 1:15 or less. The load of the medicine ball should allow you to go unbroken in each set.

Intermediate option:
Every 2 minutes for 10 rounds complete:
200/250-meter row
10 medicine-ball cleans

♀ 10 lb
♂ 14 lb

Beginner option:
Every 2 minutes for 7 rounds complete:
100/150-meter row
7 medicine-ball cleans

♀ 6 lb
♂ 10 lb

Movement resources:
Med-Ball Clean and Rowing Demo: CrossFit WOD 231202
Rowing Technique
The Medicine-Ball Clean
Row Pro: Calories V. Meters

Find a gym near you:
View the CrossFit map

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

7 rounds for time of:
3 clean and jerks
50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Post time to comments.

Scaling:
This should be a fast-paced couplet that balances strength and precision. Reduce the load of the clean and jerks to complete 3 reps in under 45 seconds. Modify the jump rope and burpee penalty to complete both movements in under 2 minutes each round.

Intermediate option:
7 rounds for time of:
3 clean and jerks
20 double-unders

♀ 95 lb
♂ 135 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Beginner option:
7 rounds for time of:
3 clean and jerks
20 single-unders
5 burpees

♀ 55 lb
♂ 75 lb

Movement resources:
Watch the Demo Video
The Clean and Jerk
The Double-Under
The Burpee

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For max reps:
Thrusters
Hang cleans

♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans

Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.

Post loads used and reps completed to comments.

Scaling:
Reduce load to perform at least 10 unbroken reps of each movement. Beginners should practice maintaining sound mechanics at moderate loads rather than performing a single-set of maximum reps.

Intermediate option:
For max reps:
Thrusters
Hang cleans

♀ 80-lb thrusters, 95-lb cleans
♂ 115-lb thrusters, 135-lb cleans

Beginner option:
For load:
5-5-5
Thrusters
5-5-5
Hang cleans

♀ 55-lb thrusters, 65-lb cleans
♂ 75-lb thrusters, 95-lb cleans

Movement resources:
The Thruster
The Hang Clean

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Holleyman
30 rounds for time of:

5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb ball, 155-lb clean
♂ 20-lb ball, 225-lb clean

Post time to comments.

Compare to 211122.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin; son Zachary; parents Ross and Glenda; and siblings Kelly and Daniel.

Scaling:
This is a long Hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.

Intermediate option:
25 rounds for time of:

5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb ball, 125-lb clean
♂ 20-lb ball, 185-lb clean

Beginner option:
10 rounds for time of:

5 wall-ball shots
3 push-ups
1 power clean

♀ 6-lb ball, 55-lb clean
♂ 10-lb ball, 75-lb clean

For time:
21-15-9
Box jumps
12-9-6
Clean and jerks

♀ 24-in box, 125-lb clean and jerks
♂ 30-in box, 185-lb clean and jerks

Post time to comments.

Scaling:
This descending couplet is meant to be heavy and fast. Reduce the load and height of the box to move through each movement at high intensity.

Intermediate option:
For time:
21-15-9
Box jumps
12-9-6
Clean and jerks

♀ 20-in box, 95-lb clean and jerks
♂ 24-in box, 135-lb clean and jerks

Beginner option:
For time:
20-16-10
Box step-ups
12-9-6
Clean and jerks

♀ 12-in box, 35-lb clean and jerks
♂ 20-in box, 45-lb clean and jerks

Hang clean 3-3-3-3-3 reps

Then,
Complete as many reps as possible in 1 minute of:
Hang cleans at 80% of your heaviest set.

Post loads and reps completed to comments.

Scaling:
Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Power clean 1-1-1-1-1-1-1 reps

*Build to a heavy single for the day.

Post loads to comments.
Compare to 120822.

Scaling:
Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, perform the partner workout after the lifting session.

With a partner, complete 5 rounds each for time of:
5 power cleans
10 bar-facing burpees

♀ 155 lb ♂ 225 lb

*With a partner, alternate rounds, for 5 rounds EACH. This is meant to be an aggressive fast-paced interval-style workout. Perform touch-and-go power cleans for as long as you are able and complete the burpees fast.

Post loads and time to comments.

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

Post time to comments.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, complete:

Tabata hollow rocks or hollow hold

*Tabata is eight intervals of 20 seconds of work followed by 10 seconds of rest.

Post time and results to comments.

Scaling:
Reduce the barbell load for both movements to a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible.

Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats

♀ 185-lb deadlifts, 125-lb front squats
♂ 275-lb deadlifts, 185-lb front squats

Beginner option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats

♀ 85-lb deadlifts, 35-lb front squats
♂ 115-lb deadlifts, 45-lb front squats

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.

Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.

21-15-9 reps, for time of:
Hang power cleans
Burpees

At the top of each burpee, make contact with a target that is 3 inches above your reach.

♀ 75 lb ♂ 115 lb

Post time to comments.

Scaling:
Today we have another sprint-style workout with a light barbell, this time with no built-in rest. Go hard. Beginners should choose a load for the hang cleans that allows them to hang on for large sets with solid technique.

Beginner option:
21-15-9 reps, for time of:
Hang power cleans
Burpees

At the top of each burpee, make contact with a target that is 3 inches above your reach.

♀ 22 lb ♂ 35 lb

Practice handstand skills for 15 minutes.

Rest. Then,

Complete as many reps as possible in 15 minutes of:
2-4-6-8-10 reps of:
Squat clean
Wall-facing handstand push-up

*Any time you complete the round of 10/10, start over again at 2 reps

♀ 125 lb ♂ 185 lb

Post handstand skills and reps completed to comments.

Scaling:
During the practice choose a skill that matches your current ability level. Aim to get at least 5 working “sets” in 15 minutes. Beginners can practice pike holds or holds on the wall. Intermediate athletes can practice freestanding handstand holds. Advanced athletes can practice pirouettes and pressing to handstand.

Choose a load and HSPU variation that allows you to ‘climb the ladder’ 2x (complete the second round of 10/10).

Clean and jerk 1-1-1-1-1 reps

Then,

For time:
10 clean and jerks at 70% of your heaviest single
10 clean and jerks at 80% of your heaviest single

Record 1-rep max clean and jerk to the CrossFit App. Post heavy single and time to comments.

Scaling:
Newer athletes should use today’s workout as an opportunity to practice the clean and jerk. Watch The Clean and Jerk, and focus on developing the skill. For the 20 reps for time, choose weights that are challenging but with which you can maintain proper technique.

For time:
50 GHD sit-ups
40 dumbbell snatches, alternating
30 chest-to-bar pull-ups
20 handstand push-ups
10 cleans

♀ 35-lb DB, 125-lb cleans
♂ 50-lb DB, 185-lb cleans

Post time to comments.

Scaling:
Experienced athletes should work to maintain maximal speed throughout this chipper. Newer athletes may choose to modify the movements and reduce the load, while maintaining the rep scheme.

Intermediate option:
For time:
50 GHD sit-ups
40 dumbbell snatches, alternating
30 chest-to-bar pull-ups
20 handstand push-ups
10 cleans

♀ 25-lb DB, 105-lb cleans
♂ 35-lb DB, 165-lb cleans

Beginner option:
For time:
50 sit-ups
40 dumbbell snatches, alternating
30 assisted pull-ups
20 assisted push-ups
10 cleans

♀ 10-lb DB, 45-lb cleans
♂ 15-lb DB, 65-lb cleans

Grace

30 clean and jerks for time

♀ 95 lb ♂ 135 lb

Record scores to the CrossFit App.
Compare to 230207.

Scaling:
Grace is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option:
30 clean and jerks for time

♀ 75 lb ♂ 115 lb

Beginner Option:
30 clean and jerks for time

♀ 55 lb ♂ 75 lb

Oly Total

Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps

Record scores to the CrossFit App.

Compare to 171125.

Scaling:
Experienced athletes should attempt to increase the load every set. Focus on excellent technique and aim for a PR on the 4th or 5th set. Athletes with less experience should consider adding reps, or simply practicing the movement for a set amount of time to develop technique. Watch The Snatch and The Clean and Jerk for a full movement breakdown.

Beginner Option:
Snatch 3-3-3-3-3 reps
Clean and jerk 3-3-3-3-3 reps