On a 50-minute clock, with no rest between:
15 minutes of handstand practice
10 minutes of L-sit practice
5 minutes of double-unders
20 minutes of stretching
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Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m
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Rest Day
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Complete as many rounds as possible in 20 minutes of:
15 strict pull-ups
30 push-ups
45 squats
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5 rounds for time of:
1 minute of L-sit holds
15 controlled, no-momentum back extensions
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Grace
30 clean and jerks for time
Men: 135 lb.
Women: 95 lb.
Squat clean each rep.
Post time to comments | Compare to 181110 (similar)
Rest Day
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Cindy, Strict!
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats
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5 rounds of continuous movement of:
2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups
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Deadlift 1-1-1-1-1 reps
Then, practice handstands for 20 minutes.
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Rest Day
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21-15-9 reps for time of:
Dumbbell clean and jerks
Strict pull-ups
GHD sit-ups
Men: 35-lb. DBs
Women: 25-lb. DBs
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3 rounds for time of:
15 inverted burpees (supine to handstand)
1,000-m row
15 burpees over the rower
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For time:
50 strict pull-ups
100 push-ups
150 squats
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Rest Day
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Deadlift 5-3-3-1-1-1 reps
Then, practice slowly descending from a handstand.
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For time:
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrusters
Men: 65 lb.
Women: 45 lb.
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Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,
Post starting point, finishing point and total reps completed to comments.
Rest Day
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
Men: 155 lb.
Women: 105 lb.
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Post rounds completed to comments.
Compare to 171230.
Related content:
• Chad Vaughn, 285-lb. Snatch
• Chad Vaughn, 315-lb. Clean and Jerk
Scaling
Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.
Intermediate Option
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
Men: 125 lb.
Women: 85 lb.
Beginner Option
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 single-unders
Men: 95 lb.
Women: 65 lb.
On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-ups
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Post reps for each exercise completed to comments.
Related content:
• The GHD Sit-Up
• The Bar Muscle-Up
Scaling
You have a total of 6 minutes to perform each movement, and the volume will demand rest breaks—especially in intervals 4-6. Select modifications that force you to work relatively hard for each rep of the pulling movement, and modify the core work so you do not have to take long rest breaks. The GHD sit-up is potent: Avoid large increases in volume over previous workouts or sub out for sit-ups.
Intermediate Option
On a 12-minute clock:
1 minute of GHD sit-ups to parallel
1 minute of chest-to-bar pull-ups
2 minutes of GHD sit-ups to parallel
2 minutes of chest-to-bar pull-ups
3 minutes of GHD sit-ups to parallel
3 minutes of chest-to-bar pull-ups
Beginner Option
On a 12-minute clock:
1 minute of AbMat sit-ups
1 minute of assisted chest-to-bar pull-ups
2 minutes of AbMat sit-ups
2 minutes of assisted chest-to-bar pull-ups
3 minutes of AbMat sit-ups
3 minutes of assisted chest-to-bar pull-ups
Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
Men: 95 lb.
Women: 65 lb.
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Post rounds completed to comments.
Compare to 140622.
Related content:
• The Thruster
• The Hang Power Clean
• The Sumo Deadlift High Pull
Scaling
Loads should be light to allow a large number of reps in 20 minutes. Ideally, each set of 5, 7 and 10 reps is performed unbroken, at least for the first half to two-thirds of the workout.
Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
Men: 65 lb.
Women: 45 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
Men: 45 lb.
Women: 35 lb.
Rest Day
Tabata handstand push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
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Post reps for each exercise completed to comments.
Related content:
• Tabata Interval Training
• Scaling the Pistol
Scaling
You’re alternating between upper-body and lower-body movements, but expect the push-ups and lunges to be affected by the previous work. Use modifications that allow you to complete no fewer than 4-6 reps for the first two Tabatas, and target at least 6-8 reps in the last two Tabatas.
Intermediate Option
Tabata assisted handstand push-ups
Rest 1 minute
Tabata assisted single-leg squats
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata jumping lunges
Beginner Option
Tabata push-ups
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata knee push-ups
Rest 1 minute
Tabata walking lunges
Merry Christmas!
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
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Post time to comments.
Compare to 171129.
Related content:
• Chris Spealler Does "Annie"
• WOD Demo 100813 With Dave Castro
• "Annie" With CrossFit New England Kids
Scaling
Annie is meant to be performed at high speed, with the sit-ups as the limiting factor. Modify the double-unders so you can mow down the rope work, and reduce the sit-up reps so each round is challenging but manageable.
Beginner Option
35-25-15-10-5 reps for time of:
Single-unders
Sit-ups
4 rounds for time of:
Run 400 meters
50 squats
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Post time to comments.
Compare to 171225.
Related content:
• The Air Squat
• Squat Therapy
Scaling
You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you can start running right after the last rep is complete.
Beginner Option
3 rounds for time of:
Jog 400 meters
30 squats
Rest Day
"Top Cancer Doctor Resigns as Editor of Medical Journal," The New York Times.
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10 rounds on the C2 rower of:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Scale pace as needed so that first interval can be maintained for approximately 1 minute.
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Post time maintained for each interval to comments.
Compare to 141227.
Related content:
• Rowing
Scaling
The goal is to pull a fast pace and and generate high power output for a short period, with a moderate amount of rest to follow. Adjust the target pace so you have to work to stay under that number, and aim for intervals of at least 30-40 seconds in the later rounds.
Intermediate Option
10 rounds on the C2 rower of:
Pull a sub-1:45/500-m pace for as long as possible
Rest 3 minutes
Beginner Option
5 rounds on the C2 rower of:
Pull a sub-2:00/500-m pace for as long as possible
Rest 3 minutes
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Men: 225 lb.
Women: 155 lb.
Scroll for scaling options.
Post time to comments.
Compare to 161226.
Related content:
• The Power Clean and Push Jerk
Scaling
The 12 clean and jerks in this workout should be relatively heavy but not a series of max-effort singles. Choose a load that’s challenging but doesn’t require significant amounts of rest after every rep.
Intermediate Option
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Men: 185 lb.
Women: 135 lb.
Beginner Option
For time:
15 burpees, jumping over the barbell
5 clean and jerks
12 burpees, jumping over the barbell
4 clean and jerks
9 burpees, jumping over the barbell
3 clean and jerks
Men: 135 lb.
Women: 95 lb.
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps
Men: 30-in. box
Women: 24-in. box
Scroll for scaling options.
Post rounds completed to comments.
Related content:
• The J-Hook Rope Climb
• The Box Jump
Scaling
Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.
Intermediate Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps
Men: 24-in. box
Women: 20-in. box
Beginner Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
20 box jumps
Men: 20-in. box
Women: 16-in. box
