Monday 240311

5 rounds for time:
12 knees-to-elbows
12 weighted alternating single-leg squats

♀ 20 lb
♂ 35 lb

Post time to comments.

Scaling:
Today’s workout should be quick, but the beefed-up variation of the single-leg squat may cause a few speed wobbles. Use a single dumbbell or kettlebell to load the single-leg squats (athletes may choose how to hold the weight). The single-leg squats should be challenging, however, each set should take no more than 1 minute to complete. Scale the load to hit this stimulus. Each set of knees-to-elbows should be completed in 1 minute or less. Scale the height of the knees to hit the intended stimulus.

Intermediate option:
5 rounds for time:
12 knees-to-armpits
12 alternating single-leg squats

Beginner option:
5 rounds for time:
12 hanging knee raises
12 alternating reverse lunges

Resources:
The Single-Leg Squat
The Strict Knees-to-Elbows
Efficiency Tips: Knees-to-Elbows
Hanging Knee Raises

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Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

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Featured photo:
Taken by Nicolas Glenny during Open Workout 24.2 at La Nave CrossFit in Marratxi, Spain.

Saturday 240309

For time:
50 GHD sit-ups
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:
Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do before hitting failure. If you have done the Hero workout JT, you’ll understand the feeling.

The load of the barbell should be relatively light and allow you to perform the overhead squats in 3 sets or less. Reduce the volume first when scaling the GHD sit-ups, handstand push-ups, or ring muscle-ups. If you modify the muscle-ups, perform a challenging variation of a low-ring muscle-up transition.

Intermediate option:
For time:
50 GHD sit-ups (to parallel)
40 overhead squats
30 burpees
10 handstand push-ups
5 ring muscle-ups

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
50 sit-ups
40 overhead squats
30 burpees
20 dumbbell shoulder presses
10 low-ring muscle-up transitions

♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The GHD Sit-Up
The Overhead Squat
The Burpee
The Handstand Push-Up
The Ring Muscle-Up
The AbMat Sit-Up
The Dumbbell Press

Looking for the CrossFit Open Workout?

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Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

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Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.

Tuesday 240305

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.

Monday 240226

For time:
30 deadlifts
60 toes-to-bars
30 front squats

♀ 125 lb
♂ 185 lb

Post time to comments.

Scaling:
Today’s chipper-style workout should be treated like a sprint. Complete each movement in as few sets as possible. The load of the barbell is moderate, however, the deadlift will feel much lighter than the front squats. Athletes using the prescribed weight should be able to perform at least 10 reps at a time. Go unbroken on the deadlifts if you can — this will really spice things up. Grind through as many front squats as possible because the more you drop it, the more you’ll have to pick it up again. Stick to a number of toes-to-bars that allows you to rest minimally between sets. Consider consistent sets of 5-10 reps with 10-15 seconds of rest between each set.

Intermediate option:
For time:
30 deadlifts
60 knees-to-armpits
30 front squats

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
20 deadlifts
40 hanging knee raises
20 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Deadlift
The Toes-to-Bar
The Front Squat

The CrossFit Open Kicks Off in 3 Days
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Featured photo:
Taken by Johany Jutras in Miami, Florida.

Friday 240223

Open Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

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

Post rounds completed to comments.

Compare to 210205.

Scaling:
Today’s workout is a repeat from a previous CrossFit Open. If you have completed this workout before, look back and try to beat your score. There are two ways to attack: If you are capable of performing the workout as prescribed, but the volume in each round is going to keep you from moving quickly, perform the workout as prescribed and see how far you can get. Alternatively, scale the movements so you can push yourself to complete at least 2 rounds.

Intermediate option:
Complete as many rounds and reps as possible in 14 minutes of:
7 low-ring transitions
50 wall-ball shots
100 single-unders

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

Beginner option:
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral steps

Resources:
The Muscle-Up
The Wall-Ball Shot
The Double-Under
From Single-Unders to Double-Unders
Muscle-Up Transition on the Low Rings
The Sit-To-Stand

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Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.

Saturday 240217

For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb

Post time to comments.

Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.

Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

105/95/75/65/55 lb
155/135/115/95/75 lb

Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run

35 lb
45 lb

Resources:
The Overhead Squat

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

Wednesday 240214

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Post rounds completed to comments.

Compare to 220927.

Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Intermediate option:
Same as Rx’d

Beginner option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats

Resources:
The Pull-Up
The Push-Up
The Air Squat
The Ring Row

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

Find a gym near you:
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Featured photo:
Taken by Johany Jutras in Miami, Florida.

Friday 240209

For time:
15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips

♀ 155 lb
♂ 225 lb

Post time to comments.

Scaling:
Today’s couplet incorporates a heavy barbell and a gymnastics movement. If you have a rack, use it. If not, use a load that allows you to take the barbell from the ground and safely transition it to the back rack or change the movement to a front squat. The load of the barbell should be moderately heavy, however, once the barbell is on your back, you should be able to grind through each set unbroken. As long as you can maintain consistent sets of 5 ring dips, perform the prescribed number of reps.

Intermediate option:
For time:
15-12-9 reps of:
Back squats
15-12-9 reps of:
Ring dips

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
15-12-9 reps of:
Back squats
15-12-9
Jumping ring dips

♀ 55 lb
♂ 75 lb

Resources:
The Back Squat
The Ring Dip

Find a gym near you:
View the CrossFit map

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

Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.

Saturday 240127

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

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Tuesday 240123

For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats

Post total reps to comments.

Scaling:
Today's workout is a variation of the benchmark workout Angie. You have 3 minutes to work through each movement, accumulating as many reps as possible. Your goal is to perform 30-70+ reps of each movement. Avoid pushing to failure on the push-ups and pull-ups. Consider performing smaller sets that you can maintain with minimal rest to keep moving. Choose movement variations that allow you to perform at least 10 reps per minute in each movement.

Intermediate option:
Same as Rx'd

Beginner option:
For reps:
3 minutes of ring rows
3 minutes of hand-elevated push-ups
3 minutes of sit-ups
3 minutes of air squats

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
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Featured photo:
Taken by Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.

Monday 240122

Strict Amanda
9-7-5 reps for time of:
Strict ring muscle-ups
Squat snatches

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Today’s workout is a shorter effort and twist on the benchmark workout Amanda. This variation highlights the gymnastics element of the workout and challenges your skill set. Don’t let the lower volume fool you — this workout packs a punch. The load of the barbell should allow you to complete the set of 9 in 1:30 or less.

If you have strict muscle-ups, but you are limited by the volume, consider reducing the reps to 5-4-3 or 3-2-1. If you do not yet have a strict ring muscle-up, perform low-ring muscle-up transitions. You can increase or decrease the difficulty of these by moving your feet forward or backward of the rings.

Intermediate option:
3-2-1 reps for time of:
Strict ring muscle-ups
9-7-5
Squat snatches

♀ 65 lb
♂ 95 lb

Beginner option:
9-7-5 reps for time of:
Low-ring muscle-up transitions
Hang power snatch + overhead squat

♀ 35 lb
♂ 45 lb

Resources:
The Strict Muscle-Up
The Snatch

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2024 Open Registration is LIVE!
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Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

Monday 240115

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:
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2024 Open Registration is LIVE!
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Featured photo:
Taken by Ruby Wolff at CrossFit Marrickville in Marrickville, Australia.

Friday 240105

For load:
10-10-7-7-4-4-1-1
Back squat

Post load to comments.

Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

Intermediate option:
Same as Rx'd

Beginner option:
Same as Rx'd

Resources:
The Back Squat

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at an Oklahoma Affiliate Gathering.

Monday 231225

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Scaling: Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.

Intermediate option:

Same as Rx’d

Beginner option:

12 rounds for time, starting with 1 and adding an exercise each round:

1 inchworm
2 candlesticks
3 burpees
4 knee push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups

♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Handstand Push-Up
The Single-Leg Squat
The Box Step-Up
The Dumbbell Press

Find a gym near you:
View the CrossFit map

Featured photo:
Photo by James Irwin at Crooked Lake CrossFit in Newry, Ireland.

Friday 231222

4 rounds for time:
Run 400 meters
50 air squats

Post time to comments.

Scaling:
Reduce the distance of the run to keep efforts to 2:15 or less. Reduce the volume of air squats to complete reps in 1:30 or less.

Intermediate option:

Same as Rx’d

Beginner option:

4 rounds for time:
Run 200 meters
20 air squats

Resources:
The Air Squat
From the Archives: Running Technique

Find a gym near you:
View the CrossFit map

Featured video:
Zack Merrick of All Time Low Does CrossFit WOD at Red Rocks

Most rock musicians warm up for a show with a sound check. Zack Merrick does CrossFit. On May 23, 2023, the band performed a sold-out show at Red Rocks Amphitheater in Colorado. But before taking the stage, Merrick — who trains at CrossFit Training Yard in California — hit a quick workout (the same as today’s Workout of the Day.) Watch it now at CrossFit.com.

Tuesday 231219

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.

Saturday 231209

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

On a running clock:
0:00-10:00:
1 snatch high pull
1 hang power snatch

10:00-20:00:
Complete the following complex for max load:
1 power snatch
2 hang squat snatches

For Part 1: Start at 30% of your max snatch and work up to 50%.
For Part 2: Make as many attempts as desired within the 10-minute window.

Post load to comments.

Goal: Technical practice and application. Percentages are based on your best power snatch.

Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.

When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.

At the 10-minute mark:
Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.

Athletes cannot drop the bar between their power snatch and hang squat snatch.

Scaling:

Intermediate option:
Intermediate athletes can perform this workout as prescribed.

Beginner option:
From 0:00-10:00:
Practice the following complex with an empty bar or a light weight:
1 hang snatch pull
1 hang power snatch

From 10:00-20:00:
Work up to a heavy set of:
3 hang power snatches

Resources:
The Hang Power Snatch
“What Is a Snatch?”

Find a gym near you:
View the CrossFit map

Friday 231208

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

Every 6 minutes for 3 sets complete: 21-15-9 reps Echo-bike calories
Kettlebell goblet squats

♀ 24 kg
♂ 32 kg

Post your total time of all 3 sets combined to comments.

Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way. High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

Scaling:

Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats

♀ 16 kg
♂ 24 kg

Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.

Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats

Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.

Resources:
The Air Squat

Find a gym near you:
View the CrossFit map

Monday 231204

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

Tuesday 231121

For load:
Back squat, 3-3-3-3-3-3-3 reps

Post loads completed to comments.

Compare to 230403.

Scaling:
Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.

Movement resources:
The Back Squat

Wednesday 231115

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

Monday 231106

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

Liam
For time:
800-m plate run
100 toes-to-bars
50 front squats
10 rope climbs, 15 ft
800-m plate run

♀ 105-lb barbell, 35-lb plate
♂ 155-lb barbell, 45-lb plate

Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.

Post time to comments.

Compare to 170321

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Scaling:
Reduce the distance and load for the runs to finish each in 5 minutes or less and the load of the squats to maintain sets of 5 or more. Reduce the volume and/or modify the toes-to-bars and rope climbs to minimize rest breaks.

Intermediate option:
For time:
800-m plate run
70 toes-to-bars
50 front squats
5 rope climbs, 15 ft.
800-m plate run

95-lb barbell, 35-lb plate
135-lb barbell, 45-lb plate

Beginner option:
For time:
600-m run
50 hanging knee raises
30 front squats
10 rope climbs, lying to standing
600-m run

35-lb barbell
45-lb barbell

Saturday 231104

Shawn
5-mile run

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Post time and number of intervals to complete the 5 miles to comments.

Compare to 150208.

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

Scaling:
Reduce run distance to complete this workout in 6 sets or less and under 45 minutes in total. Reduce squat and push-up reps as needed to keep the total volume of this workout within your current physiological tolerance.

Intermediate option:
4-mile run

Run in 5-minute intervals, stopping after each to perform 25 squats and 25 push-ups before beginning the next 5-minute run interval.

Beginner option:
2.5-mile walk or jog

Walk or jog in 5-minute intervals, stopping after each to perform 10 squats and 10 knee push-ups before beginning the next 5-minute run interval.

Saturday 231028

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.

Wednesday 231025

For reps:
1:00 rope climbs
1:00 dumbbell squat snatches, alternating
2:00 rope climbs
2:00 dumbbell squat snatches, alternating
3:00 rope climbs
3:00 dumbbell squat snatches, alternating

♀ 35 lb ♂ 50 lb

Post reps to comments.


Scaling:
Modify the rope climb and reduce the load on the dumbbell.

Intermediate option:
For reps:
1:00 rope climbs
1:00 dumbbell squat snatches, alternating
2:00 rope climbs
2:00 dumbbell squat snatches, alternating
3:00 rope climbs
3:00 dumbbell squat snatches, alternating

♀ 25 lb ♂ 35 lb

Beginner option:
For reps:
1:00 rope climbs, lying to standing
1:00 dumbbell power snatch + overhead squat, alternating
2:00 rope climbs, lying to standing
2:00 dumbbell power snatch + overhead squat, alternating
3:00 rope climbs, lying to standing
3:00 dumbbell power snatch + overhead squat, alternating

♀ 5 lb ♂ 10 lb

Monday 231023

Complete as many reps as possible in 10 minutes of:
3 front squat
3 ring push-ups
6 front squat
6 ring push-ups
9 front squat
9 ring push-ups

Etc., adding 3 reps to each movement each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.


Scaling:
Reduce the load on the front squat and modify the ring push-up to a pushing exercise that challenges your abilities, but allows you to complete 3 reps when fresh. Intermediate athletes can do this workout as prescribed.

Beginner option:
Complete as many reps as possible in 10 minutes of:
3 front squats
3 assisted push-ups
6 front squats
6 assisted push-ups
9 front squats
9 assisted push-ups

Etc., adding 3 reps to each movement each round.

♀ 35 lb ♂ 45 lb

Tuesday 231017

Every minute for 20 minutes, alternate between:
Run 1 minute
15 squats

*The goal is to match or beat your run distance each round.

Post total run distance to comments.


Scaling:
Deconditioned athletes may reduce the total workout time as well as the air squats, aiming to get at least 30 seconds of rest after each set of squats. Intermediate athletes can do this workout as prescribed.

Beginner option:
Every minute for 14 minutes, alternate between:
Jog 1 minute
10 squats

Monday 231016

6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups

Post time to comments.


Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with heavy front squats.

Front squat 3-3-3-3-3 reps

*Build to a heavy set of 3 for the day.

Post loads and time to comments.


Scaling:
Reduce the weight on the thrusters and pull-ups in order to keep moving with minimal rest.

Intermediate option:
6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar

♀ 75-lb thrusters, 25-lb pull-ups
♂ 115-lb thrusters, 35-lb pull-ups

Beginner option:
6-9-12-9-6 reps for time of:
Thrusters
Assisted pull-ups
Burpees

♀ 22-lb thrusters
♂ 35-lb thrusters

Friday 231013

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

Tuesday 231010

Back squat 10-8-6-4-2 reps

*Increase the weight of each set for 5 sets. Rest no more than 3 minutes between sets.

With a partner, complete 10 rounds each for time of:
10 burpees to touch
1 seated legless rope climb, 15 ft

*Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.

Post back squat loads and results for the partner workout to comments.


Scaling:
For the back squats, newer lifters should focus on mechanics before heavy loads. If you do not have a partner for the second segment, rest 1 minute after each round until you have completed 10 rounds. Beginner-level athletes can reduce the volume to 5 total rounds and modify the movements.

Beginner option:
Back Squat 10-8-6-4-2 reps

*Rest no more than 3 minutes between sets.

With a partner, complete 5 rounds each for time of:
10 burpees
1 rope climb, lying to standing

Wednesday 230927

Complete as many reps as possible in 12 minutes of:
1 rope climb
3 front squats
3 push presses
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.


Scaling:
Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.

Beginner option:
Complete as many reps as possible in 12 minutes of:
1 rope climb, lying to standing
3 front squats
3 push presses
1 rope climb, lying to standing
4 front squats
4 push presses
1 rope climb, lying to standing
5 front squats
5 push presses
1 rope climb, lying to standing
6 front squats
6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 35 lb ♂ 45 lb

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