Sunday 240225

Rest Day

Read: “Sharpen Your Skills with the 2024 Judges Course”

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Saturday 240224

21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 6 inches from fingertips with arms overhead.

Post time to comments.

Scaling:
Today’s workout is a burner and there is no reason to stop moving. Experienced athletes should sell their sousl on the rower and hold their heads above water on the burpee pull-ups. Beginner athletes should pace the row and move consistently on the burpee pull-ups. To make the burpee pull-ups easier, use a bar closer to your fingertips when arms are overhead, allowing you to perform more of a jumping pull-up.

Intermediate option:
21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 1 inch from fingertips with arms overhead.

Beginner option:
15-12-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar between forearm and elbow with arms overhead.

Resources:
Rowing
The Burpee Pull-Up With Greg Amundson

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Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

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.

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

Tuesday 240220

Every 4 minutes for 7 rounds:
200-meter run

Post times for each round to comments.

Compare to 211112.

Scaling:
The rest should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all-out sprint.

Intermediate option:
Same as Rx’d

Beginner option:
Every 4 minutes for 4 rounds:
200-meter run

Resources:
Why You Should Sprint Train

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Featured photo:
Taken by Jessé Motta at CrossFit Target in Guaratinguetá, Brazil.

Monday 240219

Complete as many rounds and reps as possible in 8 minutes of:
25-foot handstand walk
10 kettlebell swings

♀ 53 lb
♂ 70 lb

Post rounds and reps to comments.

Scaling:
Today’s workout is short, but don’t let it fool you — it will get spicy. If you attempt the prescribed handstand walk, allow no more than 45 seconds to complete it. If you want to practice your handstand walk but the distance is too far, reduce to no less than 15 feet. The kettlebell swings should be moderately heavy and unbroken for as many rounds as possible. Can you hold on for 1 round per minute? Maybe more?

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps against the wall
10 kettlebell swings

♀ 35 lb
♂ 53 lb

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps in a plank position
10 Russian kettlebell swings

♀ 18 lb
♂ 26 lb

Resources:
The Handstand Walk
The Kettlebell Swing
CAP Demo: the Russian Kettlebell Swing
"The Kettlebell Swing" by Greg Glassman

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

Sunday 240218

Rest Day

Recommended Read: Muscle & Fitness Article, "Shanti Lowry Went ‘Method’ by Channeling CrossFit in Persona"

To nail her gritty performance, Lowry went ‘method’, and found a way to emulate the pain that her character would be feeling by drawing on her love of CrossFit; replicating the feeling of being at her mental and physical limits.”

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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.

Friday 240216

21-15-9 reps for time of:
Dumbbell burpee deadlifts
Box jump-overs

♀ 35-lb dumbbells/20-inch box
♂ 50-lb dumbbells/24-inch box

Post time to comments.

Scaling:
Today’s workout is fast. The load of the dumbbells should allow you to keep moving. Stay consistent on the box jump-overs and consider stepping down as a way to manage heart rate.

Intermediate option:
21-15-9 reps for time of:
Dumbbell burpee deadlifts
Box jump-overs

20-lb dumbbells/20-inch box
35-lb dumbbells/24-inch box

Beginner option:
15-12-9 reps for time of:
Dumbbell burpee deadlifts
Box step-overs

10-lb dumbbells/12-inch box
15-lb dumbbells/20-inch box

Resources:
CAP Demo: Box Jump-Overs
CAP Demo: Box Step-Overs

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Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

Thursday 240215

Rest Day

Recommended: Watch “The Simple Life at CrossFit Makai”

What makes a great CrossFit gym? Not lots of space or top-notch gear (although great CrossFit gyms can have those things, too). “I believe what it takes to run an effective CrossFit affiliate is a solid handle on the CrossFit methodology, but an even greater passion for wanting to serve other people,” says Mee Lee, owner of CrossFit Makai in Ventura, California, and CrossFit Level 3 Trainer.

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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

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

Tuesday 240213

3 sets for total time:
Row 2,000 meters
Rest 4:00 between efforts.

Post fastest and slowest times to comments.

Scaling:
If the single worst thing to do on the rower is a 2K effort, doing it three times must be something out of a horror film. Don’t worry, everything is going to be OK. The goal is not to hit a personal record on your 2K; the challenge in this workout is consistency. Experienced athletes should push to be within 5-10% of their PR for all 3 sets. Beginner athletes should start off conservatively and increase the pace as they are able.

Intermediate option:
3 sets for total time:
Row 1,600 meters
Rest 4:00 between efforts.

Beginner option:
3 sets for total time:
Row 1,000 meters
Rest 4:00 between efforts.

Resources:
Rowing
Rowing: Body Position

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Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

Monday 240212

For load:
Snatch 1-1-1-1-1-1-1

Post loads to comments.

Compare to 221220.

Scaling:
Focus on maintaining excellent technique for every set. If you have a previous max load for this lift, use today as an opportunity to attempt a new PR. Only add load if you are able to maintain consistently sound mechanics.

Intermediate option:
Same as Rx’d

Beginner option:
For load:
Snatch 3-3-2-2-2-1-1

Resources:
The Snatch

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Featured photo:
Taken by Michael Patrick Studio at CrossFit Endeavor in Hilliard, Ohio.

Sunday 240211

Rest Day

Recommended Read: “A Competitor’s Guide to the 2024 Open”

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Featured photo:
Taken by Christopher Nolan at T2 CrossFit in Bridgeville, Pennsylvania.

Saturday 240210

For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows

♀ 35 lb
♂ 53 lb

Post time to comments.

Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.

Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits

♀ 26 lb
♂ 35 lb

Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises

♀ 18 lb
♂ 26 lb

Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip

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

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

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

Wednesday 240207

For reps:
3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs

Post reps to comments.

Scaling:
Time to get gymnasty. The goal of the freestanding shoulder taps is to reach a point of balance in a handstand and begin the shoulder taps. A rep is counted every time a hand touches a shoulder. Challenge yourself to reach balance before beginning the shoulder taps rather than wildly throwing your feet in the air and frantically looking for a shoulder to tap. If you struggle to find a point of balance freestanding, you are better off practicing against the wall. Performing shoulder taps with your stomach facing the wall will be easier than performing shoulder taps with your back to the wall. Scale the difficulty of the rope climbs to allow yourself at least 1 rep every 20-30 seconds.

Intermediate option:
For reps:
3 minutes of shoulder taps in a handstand against the wall
3 minutes of rope climbs (15 feet)
2 minutes of shoulder taps in a handstand against the wall
2 minutes of rope climbs
1 minute of shoulder taps in a handstand against the wall
1 minute of rope climbs

Beginner option:
For reps:
3 minutes of shoulder taps in a pike position on the floor
3 minutes of pull-to-stands
2 minutes of shoulder taps in a pike position on the floor
2 minutes of pull-to-stands
1 minute of shoulder taps in a pike position on the floor
1 minute of pull-to-stands

Resources:
The Freestanding Handstand
The Legless Rope Climb
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Master the Movement: Handstands

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

Tuesday 240206

Christine

3 rounds for time of:
500-meter row
12 bodyweight deadlifts
21 box jumps

♀ 20 in
♂ 20 in

Post time to comments.

Compare to 221117.

Scaling:
Today’s workout is a classic CrossFit benchmark. For an advanced athlete, each round is a sprint. Put your foot on the gas pedal and hold on. The load of the barbell is light enough that you should push to maintain unbroken sets for all 3 rounds. Remember to stand up completely on top of the box in the box jumps. Newer athletes should reduce the deadlift load to a weight that can be completed in 2 sets or less while maintaining good technique.

Intermediate option:
3 rounds for time of:
500-meter row
12 deadlifts
21 box jumps

♀ 20 in, 105 lb
♂ 20 in, 155 lb

Beginner option:
3 rounds for time of:
400-meter row
9 deadlifts
15 box jumps

♀ 12 in, 55 lb
♂ 12 in, 75 lb

Resources:
Rowing
The Deadlift
The Box Jump

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Featured photo:
Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.

Monday 240205

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

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

Sunday 240204

Rest Day

Recommended Read: “SUBU CrossFit Raises $300,000 for Local Organizations”

“We’re not just a gym. We are a tight-knit family and we will stand together and fight for our beloved city and its less fortunate.” – SUBU CrossFit affiliate owner Miguel Senior

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Saturday 240203

For time:
Ruck 3 miles
or
Run 4 miles

♀ 30 lb
♂ 45 lb

Post time to comments.

Compare to 230821.

Scaling:
If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles

♀ 10 lb
♂ 15 lb

Resources:
CAP: Running Pulling in Place Drill
CAP: Running Falling Forward Drill

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Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.

Friday 240202

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:
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2024 Open Registration is LIVE!
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Thursday 240201

Rest Day

Recommended Read: “Tips For Your First Open”

2024 Open Registration is LIVE!
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Featured photo:
Taken by FLSportsGuy Photography at CrossFit DRiV in Saint Augustine, Florida.

Wednesday 240131

As many rounds and reps as possible in 8 minutes of:
40 double-unders
10 hang power snatches

♀ 65 lb
♂ 95 lb

Post rounds and reps to comments.

Scaling:
Today’s workout is a fast couplet. Expect your grip to be taxed on both movements. Double-unders should not take more than 45 seconds each round. Intermediate athletes should choose a number of double-unders they can consistently achieve within 30 seconds. If necessary, reduce the reps or perform attempts for a given amount of time each round. The load of the barbell should be light. Over the course of the workout, the load may even be annoying because you want to put it down, but there is no reason to do so. Push for unbroken rounds and manage your transition times.

Intermediate option:
As many rounds and reps as possible in 8 minutes of:
15 double-unders
10 hang power snatches

♀ 55 lb
♂ 75 lb

Beginner option:
As many rounds and reps as possible in 8 minutes of:
40 single-unders
10 hang power snatches

♀ 35 lb
♂ 45 lb

Resources:
The Double-Under
The Hang Power Snatch
The Single-Under
From Single-Unders to Double-Unders

Find a gym near you:
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2024 Open Registration is LIVE!
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Featured photo:
Taken by Johany Jutras at CrossFit Soul in Miami, Florida.

Tuesday 240130

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
20-18-16-14-12-10-8-6-4-2 reps of:
GHD sit-ups

♀ 125 lb
♂ 185 lb

Post time to comments.

Scaling:
Today’s workout is a midline assault. The load of the front-rack walking lunges should be heavy but not unbearable — it may be a grind, but aim to perform all sets unbroken. If you are not consistently on the GHD on a weekly basis, scale the range of motion and/or reps to the Intermediate rep scheme or fewer. If you are completing this workout as prescribed, each set of GHD sit-ups should be unbroken. Because both movements should be unbroken, your transition time can make or break your overall time.

Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
GHD sit-ups to parallel

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
AbMat sit-ups

♀ 35 lb
♂ 45 lb

Resources:
Alternating Front-Rack Walking Lunges
The GHD Sit-Up
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Monday 240129

As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs

As many reps as possible in 4 minutes of:
9 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Post reps to comments.

Scaling:
Today’s workout is a mix of high-skill gymnastics and grunt work. You have to pay the toll of the shuttle runs in order to play with the handstand push-ups. Scale the number of shuttle runs to finish in 1 minute or less. The most challenging variation of the handstand push-up is up first. Challenge yourself, but not so much that you spend a lot of time resting. There is more benefit in scaling the handstand push-up and continuously moving than in trying to do too much and twiddling your thumbs.

Intermediate option:
As many reps as possible in 6 minutes of:
3 strict handstand push-ups
5 shuttle runs

As many reps as possible in 6 minutes of:
6 kipping handstand push-ups
5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Beginner option:
As many reps as possible in 12 minutes of:
3 dumbbell shoulder presses
10 shuttle runs
6 dumbbell shoulder presses
10 shuttle runs
*Etc.

*Continue adding 3 reps to the dumbbell shoulder presses until time expires.

1 shuttle run = 25 feet down and 25 feet back

♀ 15 lb
♂ 20 lb

Resources:
The Wall-Facing Handstand Push-Up
The Strict Handstand Push-Up
The Kipping Handstand Push-Up
The Dumbbell Press

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
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Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Sunday 240128

Rest Day

Recommended video: “Health, Longevity, and Superaging With CrossFit”

The “CrossFit Silvers” class is just like any other class at CrossFit Glasgow: full of people working hard, having fun, and making themselves better. Except there’s a bit more gray hair in this class than in others. “I don’t want to be struggling every day to get up and move,” says Wallis, who was recently diagnosed with osteoarthritis. “I want to be able to get up off the floor if I fall, or do my gardening, get out for a walk if I choose, be able to climb a hill.” That’s exactly what CrossFit Silvers is designed for, says affiliate owner Gavin Heselton.

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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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Friday 240126

For time:
60 toes-to-bars
*Perform 12 burpees at the start of each minute (including the first minute).

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Scaling:
This couplet will challenge your midline and is more difficult than it looks on paper. This workout falls in a moderate time domain for most. Remember, the longer you work out, the more burpees you have to perform. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Remember, the workout starts with burpees.

Intermediate option:
For time:
60 toes-to-bars
*Perform 8 burpees at the start of each minute (including the first minute).

Beginner option:
For time:
50 hanging knee raises
*Perform 5 burpees at the start of each minute (including the first minute).

Resources:
The Kipping Toes-to-Bar
The Burpee

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

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