Complete as many meters as possible in 20 minutes of:
Farmers carry
♀ 53-lb kettlebells
♂ 70-lb kettlebells
Post total distance to comments.
Stimulus and Strategy:
Today’s workout is both a mental and physical grind. There is not much to this effort — grab a pair of kettlebells and get to work. Consider a work-to-rest strategy. Whether it is moving for a certain distance before putting the weight down or moving for a certain amount of time, both are good plans of attack and will keep you engaged for 20 minutes.
Scaling:
Reduce the loading of the kettlebells. Reduce the duration of the workout.
To reduce the complexity of the farmers carry, consider using one kettlebell and switching hands as needed. You may also consider carrying the kettlebell (or a dumbbell) on the shoulder instead of in the farmers carry position.
In case of an injury or limitation, consider wearing a weighted vest instead of carrying a kettlebell or dumbbell. Other options could include pushing or pulling a sled, or a combination of both.
Intermediate option:
Complete as many meters as possible in 20 minutes of:
Farmers carry
♀ 35-lb kettlebells
♂ 53-lb kettlebells
Beginner option:
Complete as many meters as possible in 10 minutes of:
Farmers carry
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Coaching cues:
When you are moving with the kettlebells, focus on keeping your chest up, belly tight, and pulling your shoulders back and down.
Resources:
Kettlebell Farmers Carry
Find a gym near you:
View the CrossFit map
For time:
30 toes-to-bars
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 toes-to-bars
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 toes-to-bars
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches
♀ 50-lb dumbbell
♂ 75-lb dumbbell
Stimulus and Strategy:
Today’s workout has three movements organized in a descending rep scheme. Aim to move through as quickly as possible while minimizing your breaks. The loading of the dumbbell should be moderate to heavy. This may require you to reset and switch hands with the dumbbell on the floor. Following the dumbbell snatches, pay attention to your grip on the toes-to-bars. If you break, count to five, then jump back up on the bar.
Scaling:
Reduce the load of the dumbbell. Reduce the reps of the toes-to-bars and burpees.
To reduce the complexity of the toes-to-bars, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises. For the dumbbell snatches, perform them from the hang position.
In case of injury or limitation, perform V-ups or AbMat sit-ups in place of the toes-to-bars. For the burpees, perform up-downs. For the dumbbell snatches, perform Russian kettlebell swings.
Intermediate option:
For time:
30 knees-to-chests
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 knees-to-chests
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 knees-to-chests
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Beginner option:
For time:
20 hanging knee raises
15 lateral burpees over the dumbbell
10 alternating dumbbell hang snatches
16 hanging knee raises
12 lateral burpees over the dumbbell
8 alternating dumbbell hang snatches
12 hanging knee raises
9 lateral burpees over the dumbbell
6 alternating dumbbell hang snatches
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
With the heavier dumbbell snatch in today’s workout, focus on keeping the working arm straight through the middle of the movement. Then, as the hips extend, pull the elbow high and outside, and push the dumbbell to the sky.
Resources:
The Kipping Toes-to-Bar
The Dumbbell Power Snatch
Hanging Knee Raises
The Dumbbell Hang Power Snatch
Find a gym near you:
View the CrossFit map
4 rounds for time of:
50 air squats
15 shoulder-to-overheads
♀ 105-lb barbell
♂ 155-lb barbell
Post time to comments.
Stimulus and Strategy:
Today’s couplet is sneaky. Never underestimate the air squat. Expect the compounding effect of the squats to make the shoulder-to-overheads more challenging. You may perform the first round of shoulder-to-overheads as a push press, then switch to a push jerk in the second round. Push the pace on the air squats, but not at the expense of good technique or your ability to pick up the barbell. Have fun today and don’t let the “little ol’ air squat” get the best of you.
Scaling:
Reduce the reps of the air squats. Reduce the volume and load of the barbell.
To reduce the complexity of the shoulder-to-overheads, perform push presses or shoulder presses. If necessary, using dumbbells for this movement can also reduce the complexity.
In case of injury or limitation, perform the squats to an elevated target that allows for pain-free range of motion. You may also consider 250 meters on a rower or 700 meters on the Echo bike. For the shoulder-to-overheads, use a single dumbbell to perform the movement and alternate arms as you are able.
Intermediate option:
4 rounds for time of:
50 air squats
15 shoulder-to-overheads
♀75-lb barbell
♂ 115-lb barbell
Beginner option:
4 rounds for time of
20 air squats
10 shoulder-to-overheads
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
In today’s air squats, not every rep is going to be perfect. However, you should always strive to maintain the five key points of performance: heels down, neutral spine maintained, knees track in line with the toes, the hip descends back and down, and the hip crease gets below the top of the knee at the bottom.
Resources:
The Air Squat
The Push Press
The Push Jerk
Find a gym near you:
View the CrossFit map
3 rounds for time of:
21 front squats
15 box jumps
9 strict handstand push-ups
♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box
Post time to comments.
Stimulus and Strategy:
Today’s workout is a short-to-moderate duration effort and is going to take some mental fortitude to push through the front squats. The goal is to choose a weight you can hang on to for all 21 reps. This shouldn’t be easy, but it also shouldn’t be extremely hard. It should be a grind. After the front squats, be careful on your first box jump. Plan to jump a little higher than you think you need to. For the handstand push-ups, choose an option that allows you to complete your reps in 1 minute or less.
Scaling:
Reduce the loading of the barbell and the height of the box.
Maintain the stimulus of the jump unless you have an injury or limitation, in which case you can switch to a step-up. For the handstand push-ups, consider performing dumbbell shoulder presses, or pike push-ups.
In case of injury or limitation, perform your squats to a target or perform air squats. For the box jumps, reduce the height and perform step-ups or 30 seconds on the bike. For the handstand push-ups, consider a single dumbbell shoulder press or push-ups from the knees.
Intermediate option:
3 rounds for time of:
21 front squats
15 box jumps
9 dumbbell shoulder presses
♀ 75-lb barbell, 35-lb dumbbells, and 20-inch box
♂ 115-lb barbell, 50-lb dumbbells, and 24-inch box
Beginner option:
3 rounds for time of:
15 front squats
12 box step-ups
5 dumbbell shoulder presses
♀ 35-lb barbell, 15-lb dumbbells, and 12-inch box
♂ 45-lb barbell, 20-lb dumbbells, and 20-inch box
Coaching cues:
When you are front squatting, find a spot on the wall above your natural gaze. This spot is where you want to drive your elbows throughout each of your reps.
Resources:
The Front Squat
The Box Jump
The Strict Handstand Push-Up
The Box Step-Up
The Dumbbell (Shoulder) Press
Handstand Push-Up Variations
Find a gym near you:
View the CrossFit map
For time:
150 burpees
150 wall-ball shots
Partition the reps as needed to complete the work as quickly as possible.
♀ 14-lb medicine ball to 9 feet
♂ 20-lb medicine ball to 10 feet
Post time to comments.
Scaling: Today’s workout is a “choose your own adventure.” Break up the reps and switch exercises in any fashion you choose. Expect the burpees to conflict with the wall-ball shots with regard to the pressing of the burpee and the throwing of the med ball. Because of this, you may consider smaller sets of each movement with more switching back and forth. Choose a loading for the wall-ball shots that allows you to complete at least 10 unbroken reps every time you pick it up. As for the burpees, breaking up 150 reps into smaller sets looks less daunting. Find a rep scheme that works for you.
Intermediate option:
For time:
120 burpees
120 wall-ball shots
Partition the reps as needed to complete the work as quickly as possible.
♀ 10-lb medicine ball to 9 feet
♂ 14-lb medicine ball to 10 feet
Beginner option:
For time:
60 burpees
60 wall-ball shots
Partition the reps as needed to complete the work as quickly as possible.
♀ 6-lb medicine ball to 9 feet
♂ 10-lb medicine ball to 10 feet
Coaching cues:
Don’t waste time getting to the floor on your burpees. Gracefully “fall” to the floor. This technique saves your arms from excessive fatigue and speeds up your burpee cycle time.
Resources:
The Burpee
The Wall-Ball Shot
Find a gym near you:
View the CrossFit map
Guest Programmer – Christian Harris
June 24-July 7, 2024
Operation Red Wings
For time:
3/4-mile run (1,200 meters)
Then,
16 rounds for time of:
8 toes-to-bars
8 burpee box jump-overs
Then,
47 goblet squats
♀20-inch box and a 53-lb kettlebell
♂24-inch box and a 70-lb kettlebell
On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army's 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.
- ¾-mile run to commemorate the three out of four SEALs killed on the ground
- 16 rounds to commemorate the 16 service members killed during the rescue attempt
- 8 toes-to-bars to commemorate the eight Night Stalkers
- 8 burpee box jump-overs to commemorate the eight SEALs
- 47 goblet squats for the MH-47 Chinook that was lost
Scaling:
This workout is meant to be very grueling and mentally challenging. The workout begins with a ¾-mile (or 1,200-meter) run. From there, it’s a 16-round couplet of 8 toes-to-bars and 8 burpee box jump-overs. It’s a relatively small amount of work for 1 round, but it will compound over time. The redundancy will make this as much of a mental test as a physical one, so keep your head in it and find a way to keep yourself going. After the 16th round is complete, the workout finishes with 47 goblet squats. All athletes should reduce the work to a level that is attainable yet challenging.
Intermediate option:
For time:
3/4-mile run (1,200 meters)
Then,
12 rounds for time of:
6 knees-to-chest
6 burpee box jump-overs
Then,
47 goblet squats
♀20-inch box and a 35-lb kettlebell
♂24-inch box and a 53-lb kettlebell
Beginner option:
For time:
600-meter run
Then,
8 rounds for time of:
6 hanging knee raises
6 burpee box step-ups
Then,
47 air squats
♀12-inch box
♂20-inch box
Coaching Cues:
The figure-4 position is key to efficient running mechanics. To continue to develop running skills, practice standing with one leg up in a figure-4 hold.
Keep your shoulders over your hips, hips over your heel, and the heel of your lifted leg in line with the knee.
From there, work on quickly switching legs and holding the figure-4 without changing your overall body position.
Take these positions into your warm-up and workout for Operation Red Wings, and notice the difference in efficiency and speed!
Resources:
Running Workshop: Pose Alignment
The Kipping Toes-to-bar
The Burpee Box Jump-Over
More on Operation Red Wings
Find a gym near you:
View the CrossFit map
Complete as many reps as possible in 12 minutes:
4 wall walks
8 chest-to-bar pull-ups
12 single-dumbbell overhead walking lunges
♀ 35 lb
♂ 50 lb
Scaling:
Today’s workout is a high-skill triplet. Choose scaling options that challenge you but allow you to maintain a consistent pace for the entire workout. Adjust movements, load, and volume if needed to complete each round in less than 3 minutes. Switch hands as needed on the overhead dumbbell lunges; otherwise, these reps should be unbroken. As you begin to fatigue, manage your rest and minimize the amount of time spent looking at the pull-up bar and/or lying on the ground.
Intermediate option:
Complete as many reps as possible in 12 minutes:
2 wall walks
8 chin-over-bar pull-ups
12 single-dumbbell overhead walking lunges
♀ 20 lb
♂ 35 lb
Beginner option:
Complete as many reps as possible in 12 minutes:
2 inchworm + push-ups
8 jumping pull-ups
12 single-dumbbell overhead walking lunges
♀ 10 lb
♂ 15 lb
Resources:
The Wall Walk
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up
The Dumbbell Overhead Walking Lunge
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.
Meet Guest Programmer - Dale King: Nov. 6-19, 2023.
With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Ski-erg calories
Bike-erg calories
Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.
Post time to comments.
Scaling:
Reduce the volume of calories performed to finish the workout in under 30 minutes. Intermediate athletes can perform this workout as prescribed.
Beginner option:
With a partner, 2-4-6-8-10-12-14-16-18-20 reps each for time of:
Ski-erg calories
Bike-erg calories
New York Minute
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
150 wall balls
30 muscle-ups
30 clean and jerks
♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell
Post time to comments.
Scaling:
If you don’t have a partner, complete half the reps while maintaining the structure of 1 minute on, 1 minute off in the workout.
Solo Option:
Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:
75 wall balls
15 muscle-ups
15 clean and jerks
♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell
Beginner Option:
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
100 wall balls
30 ring rows + jumping dip
30 clean and jerks
♀ 6-lb ball, 45-lb barbell
♂ 10-lb ball, 55-lb barbell
5 rounds for time of:
250-m row, sub 0:52♀/0:45♂
50 double-unders, unbroken
If the row takes longer than 0:52/0:45, or if you trip up on your double-unders, redo that exercise before moving back to the other exercise.
Post time to comments.
Compare to 180504.
Scaling:
If you’re unfamiliar with row pacing or a sub 0:52/0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort so you can make sure the row counts and you don’t have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.
Intermediate Option:
5 rounds for time of:
250-m row, sub 0:57♀/0:50♂
100 unbroken single-unders
If the row takes longer than 0:57/0:50, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.
Beginner Option:
3 rounds for time of:
250-m row, sub 1:02 ♀/0:55♂
100 single-unders
If the row takes longer than 1:02/0:55, redo it before moving back to the other exercise.
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.
Post number of strict pull-ups completed each round to comments. Compare to 210102.
Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.
Beginner Option:
Complete as many reps as possible in 14 minutes of:
Jog 200 meters
10 ring rows
Last-Chance Qualifier Event 3
For time:
100 burpees
For each rep, jump and touch a target 12 inches above your reach.
Post time to comments.
Scaling:
Switch this to a time-priority workout and complete as many reps as possible in 7 minutes — the time cap for Last-Chance competitors. Newer athletes can eliminate the need to touch a target.
Intermediate Option:
Complete as many burpees as possible in 7 minutes.
For each rep, jump and touch a target 12 inches above your reach.
Beginner Option:
Complete as many burpees as possible in 7 minutes.
Complete as many reps as possible in 21 minutes of:
Run 400/200/100 meters
Max-rep strict pull-ups
Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Post number of strict pull-ups completed each round to comments.
Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.
Intermediate Option:
Can be completed as Rx’d
Beginner Option:
Complete as many reps as possible in 14 minutes of:
Jog 200 meters
10 ring rows
For 20 minutes perform:
Strict pull-ups - push-ups - squats
5-10-15 reps
If you can finish 8 rounds by 5:00, switch to:
10-20-30 reps
If you can finish 4 rounds by 10:00, switch to:
20-40-60 reps
If you can finish 2 rounds by 15:00, switch to:
40-80-120 reps, then stop.
Post time for completion of WOD to comments.
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time
Start a clock and begin an attempt at each exercise every 3 minutes.
Scroll for scaling options.
Post score for each exercise to comments.
Related content:
• The Pull-Up
• L-Sit Variations
Scaling
This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps, or switch to a hang for time. Similarly, with the press, pick a load that allows for at least 10 reps. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt.
Intermediate Option
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 95 / 65 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time
Beginner Option
2 rounds of:
Max hang for time (from a pull-up bar)
Max reps of shoulder presses, 65 / 45 lb.
Max-calorie row in 20 seconds
Max plank hold for time
5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180428 Tips With Pat Sherwood
• Fixing Common Rowing Errors
Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.
Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders
If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.
Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders
If the row takes longer than 55 seconds, redo it before moving back to the other exercise.
Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
3 rounds for time of:
115 pound Push press, 21 reps
3 Legless 15-foot rope ascents
27 GHD Sit-ups
Post time to comments.
"Kettlebell Hand Switches" with Jeff Martone - video [ipod] [mov] [HD mov]
"Cigarettes, Roids and Switching Regions" with Dan Bailey and Sevan Matossian - video [ipod] [mov] [HD mov]
"Way Down in the Hole" by Donny Shankle, CrossFit Journal article [pdf]
Rest Day
"Wronged by Our Rights" by Theodore Dalrymple - Spectator.co.uk
Post thoughts to comments.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 050408.
Matt Gagliardi's pull-up bar muscle-up.
Rest Day
Two teams compete in four heats. One team needs 25 rope ascents where 50 Jumping pull-ups or 10 pull-ups can substitute for one ascent. The other team needs 125 ring dips where 15 push-ups from the knees or 7 regular push-ups can substitute for one ring dip. The first team to complete its assignment wins the heat and launches the next round by running around the building. Each round the two teams switch assignments. If needed, team Tabata squats break the tie after four heats.
This is an example of a large group with diverse capacities and skills training together where each athlete performs to the limits of his abilities. [video]
For time:
Run 800 meters
Rope climb 30 feet
Dumbbell Snatch balance 30 reps
Lunge 30 steps
30 Pull-ups
Dumbell Swing 30 reps
24 inch Box jump 30 reps
Rope climb 30 feet
Dumbell Push press 30 reps
Run 800 meters
There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.
Post time and load to comments.
Bike ten minutes, hard.
Rest five minutes.
From a standing start, with a dumbbell, perform a Turkish Get-up.
On returning to the stand, perform five one -armed, overhead squats,
switch arms and repeat with the other arm. This is one set.
Repeat with heavier dumbbell. Perform seven sets in this manner.
Bike ten minutes, hard.
"There's no such thing as coulda, shoulda, and woulda.
If you shoulda and coulda, you woulda done it."
- Pat Riley
Read about Istan Balyi's long term athletic development model
and the ten year ten thousand hour rule to elite athleticism.
http://www.coach.ca/a-test/V8N1_e.pdf
Have a partner gently assist you through twenty consecutive muscle-ups.
Switch.
Repeat.
Notes:
1. The most effective spotting/assisting technique is to lift from the
bottom of the feet or about the ribs.
2. This is REALLY tough. Potentially for both.
"Luck is what happens when preparation meets opportunity."
- Darrell Royal