Saturday 250621
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Compare to 240712.
Stimulus and Strategy:
Today’s workout should look familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. Look back at your previous score to help you navigate today’s effort.
Scaling:
Reduce the load of the dumbbells.
To reduce the complexity of the movements, perform each with a single dumbbell.
In case of an injury or limitation, consider performing unloaded good mornings in place of the deadlifts. Perform jumping squats for the hang power cleans, and push-ups for the shoulder-to-overheads.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
When performing shoulder-to-overheads with the dumbbells, focus on pressing the weight overhead with your biceps next to your ears.
Resources:
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Press
The Dumbbell Push Jerk
Find a gym near you:
View the CrossFit map
Monday 240923
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 105 lb
♂ 155 lb
Post total bike calories to comments.
Scaling:
Today’s workout is a twist on the Hero workout DT. The goal is to get through your round of DT in 1:10 or less. Once you get to the bike, go hard knowing you have a minute of rest. Your score is total bike calories over all 5 rounds. Choose a barbell weight you can do all 6 shoulder-to-overheads unbroken in all rounds. If you choose to break up the deadlifts and cleans, we recommend 6-5-1 for the deadlifts so you can go right into the hang power cleans after the last single. For the hang power cleans, we would recommend 7 and 2 so you can go right into the shoulder-to-overheads after the final hang clean rep.
Intermediate option:
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 95 lb
♂ 135 lb
Beginner option:
In 2 minutes, complete:
1 round of DT:
9 deadlifts
7 hang power cleans
5 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 55 lb
♂ 75 lb
Coaching cues:
If you lose the hook grip in the hang power cleans, try elevating the barbell off your shoulders before you return to the hang position. Treat this little elevation almost like a push press. Once the barbell is off your shoulders, reestablish the hook grip and move into the next rep.
Resources:
The Deadlift
The Hang Power Clean
The Push Press
The Push Jerk
Annie Sakamoto vs. the Echo Bike
Find a gym near you:
View the CrossFit map
Monday 240729
Guest Programmer - HWPO
July 22-Aug.4, 2024
5 rounds for time of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
♀ 105 lb
♂ 155 lb
Post time to comments.
Scaling:
In this Interval-style workout, what jumps off the page is the shoulder-to-overhead into thrusters, but don’t ignore the effect on the legs going from the air squats to the burpees. The legs will feel pretty full and this will make the shoulder-to-overheads and thrusters spicy! Because of this, you may get “toesy.” Avoid loading the quads so it doesn’t result in a muted hip, a poor dip and drive in the shoulder-to-overhead, and thrusters that feel more difficult than they should. Perform quality movement despite the leg and arm fatigue — that’s how you gain technical endurance and become efficient under fatigue.
Use the weight you would for DT — something moderate, a 6.5 out of 10. You should be able to perform the shoulder-to-overheads unbroken but not without some challenge. Focus on the quality of your dip and drive, whether you’re choosing to do push presses or push jerks.
You should feel pressure in your entire foot/feet and good tension in the front rack.
GOAL: Stamina
ADVANCED ATHLETE TARGET: 2 minutes per round, unbroken shoulder-to-overheads
BEGINNER ATHLETE TARGET: 2-2:25 per round, consistent depth on squats, and stability on shoulder-to-overheads
Intermediate option:
5 rounds for time of:
24 air squats
16 bar-facing burpees
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
♀ 75 lb
♂ 115 lb
Beginner option:
5 rounds for time of:
18 air squats
10 burpee step-overs
8 shoulder-to-overheads
4 thrusters
Rest 1 minute between rounds.
♀ 35 lb
♂ 45 lb
Coaching cues:
Though you might be tempted to shorten the air squat range of motion during today’s sprint-style interval workout, consider this: The bottom position of the squat is nature’s intended sitting posture and the rise to full hip extension is the foundation of all sound human movement. Powerful, controlled hip extension is necessary for elite athleticism.
Short-changing your squats in this case, though giving you more time to rep out thrusters, will only impede your potential in the long run — both inside and outside the gym.
Resources:
The Air Squat
Bar-Facing Burpee Efficiency Tips
The Push Press
The Push Jerk
The Thruster
Find a gym near you:
View the CrossFit map
Friday 240712
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Scaling:
Today’s workout should look oddly familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. The goal for everyone is to perform at least 5 total rounds, but can anyone get 10?
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
Training with dumbbells is a potent way to address muscle imbalances, requiring stabilization on each side and improving overall coordination.
Dumbbells are also a great tool to reduce the complexity of lifts like the snatch and clean for newer athletes and those with front-rack limitations.
Resources:
The Dumbbell Deadlift
The Dumbbell Hang Clean
The Dumbbell Push Jerk
Find a gym near you:
View the CrossFit map
Wednesday 240221
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
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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.
Sunday 230423
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
♀ 35-lb DBs ♂ 50-lb DBs
Post rounds completed and dumbbell load to comments.
Compare to 160415.
Scaling:
Athletes should shoot to complete 5+ rounds of this dumbbell DT variation. Reduce the loading on the dumbbells in order to complete a full complex with minimal rest when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
♀ 10-lb DBs ♂ 15-lb DBs
Saturday 230422
10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 130830.
Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.
Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Monday 221010
5 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks
♀ 65 lb ♂ 95 lb
Post time to comments.
Scaling:
Look back at your recent effort on DT from 220922 and workout 221002. Use a lighter weight for today’s workout. This is a high volume of lifting. Pick a load that allows you to complete an entire round unbroken when fresh. Beginner-level athletes can reduce the overall volume.
Intermediate Option:
4 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks
♀ 55 lb ♂ 75 lb
Beginner Option:
3 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks
♀ 22 lb ♂ 35 lb
Sunday 221002
4 rounds for time of:
18 deadlifts
12 hang power cleans
9 push jerks
400-m run
♀ 75 lb ♂ 115 lb
Post time to comments.
Scaling:
Refer to your recent effort on DT on 220922. Use a lighter weight for today’s workout. Intermediate athletes do not need to scale this workout.
Beginner Option:
3 rounds for time of:
18 deadlifts
12 hang power cleans
9 push jerks
400-m run
♀ 35 lb ♂ 45 lb
Thursday 220922
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 150616.
Scaling:
The rep scheme and moderate loading in this Hero workout allow 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.
Beginner Option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 35 lb ♂ 45 lb
Tuesday 200908
Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 105 lb. ♂ 155 lb.
Post time to comments.
Sunday 200823
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 145 lb. ♂ 205 lb.
Post time to comments.
Friday 170616
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Post rounds completed to comments.
Related content:
• CrossFit WOD 170616 With Rory McKernan
• The Deadlift
• The Wall Ball
• The Burpee
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
Saturday 160723
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed, or break into 5 rounds of 20, 40, 60, as done at this year’s CrossFit Games. If you've got a 20-lb. vest or body armor, wear it.
Post time to comments.
Compare to 150722.
Friday 130830
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 120811.
Saturday 130629
For time:
Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Row 1000 meters
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups
Post time to comments.
Monday 130617
Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Post time to comments.
Compare to 060821.
Friday 130517
2013 CrossFit Games Regional Event 1
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to 130420.
Wednesday 130403
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
Post time to comments.
Friday 130315
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 121025.
"Awareness and Confrontations" with Tony Blauer, CrossFit Journal video [wmv] [mov] [HD mov]
Friday 130222
"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups
Post time to comments.
Monday 130211
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Elisabeth Akinwale 6:32. Post time to comments.
Compare to 110726.
"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]
Saturday 121229
For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps
Post time to comments.
Compare to 111222.
"The CrossFit Goal Setting Course" with Greg Amundson, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Spartan Mentality CrossFit - video [wmv] [mov] [HD mov]
Wednesday 121121
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer carry, 45 pound dumbbells
45 pound dumbbell Waiter walk, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
Post time to comments.
WOD Demo with Tekton CrossFit - video [wmv] [mov] [HD mov]
Thursday 121025
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Post time to comments.
Compare to 120521.
"10 Shots at Tony Blauer" by Emily Beers, CrossFit Journal article [pdf]
WOD Demo with CrossFit Conshohocken - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov]
Saturday 121020
1000 meter Row
Rest 4 minutes
Dumbbell "Tabata" Thrusters
Compare to 020924.
"Cooking Seafood Bouillabaisse" with Nick Massie, CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with Samantha Briggs - video [wmv] [mov] [HD mov]
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