Wednesday 240717

For time:
100 strict handstand push-ups

Post time to comments.

Scaling:
Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict handstand push-ups should look to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict handstand push-ups should choose modifications that work overhead pressing strength (e.g., handstand push-up negatives — no more than 30 today — standing or seated dumbbell shoulder presses, piked push-ups, or push-ups).

Intermediate option:
Complete as many reps as possible in 15 minutes:
Strict handstand push-ups

Beginner option:
For time:

30 standing dumbbell shoulder presses
30 push-ups from the knees (as needed)

♀ 15 lb
♂ 20 lb

Coaching cues:
Just as your feet generally point forward in a squat, your hands should generally point forward in the handstand push-up. The hands may turn out slightly, as often do the feet in a squat, but aim to point your fingers toward the wall with thumbs toward each other to maximize balance and strength throughout each rep.

Resources:
The Strict Handstand Push-Up
Handstand Push-Up Variations
HSPU and You: Master the Movement

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Tuesday 240716

10-8-6-4-2 reps for time of:
Squat snatch
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.

♀ 125 lb
♂ 185 lb

Post time to comments.

Scaling:
Today’s workout is meant to be a sprint with heavy legs. Athletes who are proficient with the squat snatch and fast with their change of direction on the shuttles can complete this workout in around 8 minutes. However, most athletes can expect their legs to be full of lead after the first round. Stay focused on your squat snatch technique and do not take one rep for granted. Missing a rep in this workout can be devastating. Intermediate athletes who are looking to get stronger should challenge themselves to use a heavier load and scale the reps to 5-4-3-2-1. This will be a great way to target a strength weakness. However, do not mistake the increased loading with a neglect of technique. If you want to increase the weight and your strength in this movement, your technique needs to be on point.

Intermediate option:
10-8-6-4-2 reps for time of:
Squat snatch
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.

95 lb
135 lb

Beginner option:
9-7-5 reps for time of:
Power snatch + overhead squat
-Complete a 200-foot shuttle run after each set to be completed in 25-foot segments.

35 lb
45 lb

Coaching cues:
When overhead squatting think, "rotate and elevate.”

With a PVC or stick, relax your shoulders. Rotate your arms until your elbows face the ground and your armpits are forward. Now, elevate by pressing up into the barbell.

Resources:
The Snatch
The Power Snatch
The Overhead Squat
What is a Snatch?

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Monday 240715

Filthy 50

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb ball

Record your Filthy 50 score in the CrossFit app and/or post to comments.

Compare to 230909.

Scaling:
Today’s workout is a classic chipper of 500 reps of 10 movements called the Filthy Fifty. The workout was originally programmed on June 19, 2005. This longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball
20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball

Beginner option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 single-unders

12-inch box, 9-lb kettlebell, 15-lb push press, 8-lb ball
16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball

Coaching cues:
The jumping pull-up offers a major dose of intensity while simultaneously building strength, body awareness, and coordination. It’s easily scalable as athletes raise or lower the height of the jump and/or use more or less of their upper vs. lower body, building the strength, stamina, and skill required to master the pull-up.

Resources:
WOD Demo: Filthy Fifty
The Box Jump
Jumping Pull-Up Demo
The Kettlebell Swing
The Walking Lunge
The Knees-to-Elbow
The Push Press
The Hip Extension
The Wall-Ball Shot
The Burpee
The Double-Under

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Sunday 240714

Rest Day

Featured Article:

“Recovery Strategies: How To Know When To Take a Day off (And When To Keep Going)”

CrossFit programs a three-days-on, one-day-off, two-days-on workout schedule. We know individual schedules vary with some working out Monday through Friday, some simply aiming for three days in the gym, and others working out seven days a week.

When it comes to rest days, it’s important to note that if you regularly experience improvements in the gym, your health is good, and your injuries are minimal and manageable, your recovery-to-training ratio is probably just right. However, if you aren’t seeing progress in the gym, you have chronic or acute injuries that don’t seem to go away, and you’re constantly feeling tired, you may need more recovery days.

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Saturday 240713

For time:
Ruck 5 miles
or
Run 6 miles

♀ 30 lb
♂ 45 lb

Post time to comments.

Compare to similar 240203.

Scaling:
Today’s workout challenges you to get outside and move with weight for more than an hour (for most). Expect this to be both a mental and physical grind. 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 6-mile run option, consider your recent 5K run effort and attempt to hold a 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 2 miles
or
Run 3 miles

10 lb
15 lb

Coaching cues:

Mental fortitude is a side of training often overlooked. It’s not easy to find solace in true discomfort. Rucking, however, offers the opportunity to develop both the psychological and physical components of our fitness by forcing us to dig deep through discomfort, develop grit, and come out stronger on the other side.

Resources:
TDC Completes Fasted Ruck With Thomas DeLauer and Friends
5K Run at Coast Range CrossFit

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Friday 240712

Complete as many rounds and reps as possible in 10 minutes of:

12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Scaling:
Today’s workout should look oddly familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. The goal for everyone is to perform at least 5 total rounds, but can anyone get 10?

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:

12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

20-lb dumbbells
35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:

12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

10-lb dumbbells
15-lb dumbbells

Coaching cues:

Training with dumbbells is a potent way to address muscle imbalances, requiring stabilization on each side and improving overall coordination.

Dumbbells are also a great tool to reduce the complexity of lifts like the snatch and clean for newer athletes and those with front-rack limitations.

Resources:
The Dumbbell Deadlift
The Dumbbell Hang Clean
The Dumbbell Push Jerk

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Thursday 240711

Rest Day

Featured Article:
“The Inertia of Aging”

Inertia has long been an understood reality of physics. From our school physical-science courses, we know the concept of inertia as: A body at rest or in motion will stay at rest or in motion until acted upon by an external force.

The aging population is a multifaceted and compounding problem of literal and figurative inertia. We hear it again and again: “I’m too old, I can’t do that any more,” “I’m too old to start exercising,” “I’m too far gone to get better,” “I was never good at sports,” etc., are given as the rationale for living life on the couch. The elderly are conditioned to accept physical decay and limitation of mobility.

But everyone can move and everyone can exercise — regardless of age or limitation.

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Wednesday 240710

3 rounds for time of:

800/1,000-meter row
150-foot handstand walk

Post time to comments.

Scaling:
Today’s workout is a longer effort. Getting upside down is much more challenging when you are exhausted. Advanced athletes should aim to push the pace on the rower. This will test capacity in the handstand walk. Less-experienced athletes should conserve energy on the rower in preparation for the handstand walk. Intermediate athletes who have handstand walks, but struggle with longer distances, should challenge themselves to grind through today’s workout. If necessary for time constraints, scale to 2 rounds, but keep the prescribed distances.

Intermediate option:
3 rounds for time of:

800/1,000-meter row
75-foot handstand walk

Beginner option:
3 rounds for time of:

400/500-meter row
75-foot bear crawl

Coaching cues:
Row at a submaximal effort that allows for a quick transition to the handstand walk variation. Shoot to row at or slightly faster than your average 5K pace. Due to the combination of movements, try to relax your shoulders while focusing on an aggressive leg drive on the row, and potentially reduce your pace for the last 100 meters to allow for better performance on the handstand walking.

Resources:
Rowing
The Handstand Walk
Handstand Walk WOD Demo

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Tuesday 240709

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

Post load to comments.

Compare to 240105.

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:
Back squat 10-7-4-1 reps

Coaching cues:
Fight through the sticking point — drive your heels down, push your knees apart, and let your chest lead you to the top.

Resources:
The Back Squat
Heavy Days
Heavy Day: Full Class Coaching Demonstration

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Monday 240708

For time:

30 strict ring muscle-ups

Compare to 220603.

Post times to comments.

Scaling:
Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict muscle-ups should try to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict muscle-ups should choose modifications that work both pulling and pushing strength (e.g., strict pull-ups, banded strict pull-ups, false-grip ring rows, strict ring dips, and push-ups).

Intermediate option:
Complete as many reps as possible in 15 minutes:

Strict muscle-ups

Beginner option:
10 rounds for time:

3 ring rows
3 push-ups

Coaching cues:
Before you simply skip today, consider this: The muscle-up might be difficult to perform, but it is also unrivaled in building upper-body strength and perhaps most important of all, a critical survival skill.

This movement gets you from under things to on top of them. And when it comes to preparing for the unknown and unknowable, that might be one of the most important adaptations to develop.

Don’t have a muscle-up yet? No problem. Note today’s scaling options and dedicate some time to improving skill and building strength to get there.

Resources:
The Strict Muscle-up
Developing a Muscle-up
The Muscle-up
A New Way to Work Toward Muscle-ups

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Sunday 240707

Rest Day

Featured Article:
“Developing a Muscle-up”

I want to do a muscle-up. Where do I start? This is a question coaches receive on a regular basis. Unfortunately, due to the wide range of starting points, there is no one-size-fits-all cookie-cutter 12-week program that can be handed out to allow athletes to develop at the same rate. Rather, a program can be developed that establishes specific goals for athletes to achieve before moving forward. The timeline is specific to the individual.

The content outlined in this article can serve as a guideline for progressing yourself or allow you to assist others to achieve their goals. As a side note, the biggest limiting factor is patience. The process toward a muscle-up can take years. Do yourself and your athletes a favor and set small, achievable goals throughout each level to motivate you to keep moving forward and take comfort in knowing you are getting fitter each step of the way.

Saturday 240706

Guest Programmer – Christian Harris
June 24-July 7, 2024

12 rounds for time of:
200-meter sprint
200-meter jog

Start and finish with a 1,600-meter jog.
Do this at a track if possible.

Scaling:
Today's session features a total of 8,000 meters of running, including the warm-up and cool-down. Take necessary rests after the warm-up and before transitioning into the cool-down. During the 12 rounds, maintain continuous effort by alternating between 200 meters at a sprint pace and 200 meters at a recovery jog. Feel free to take the recovery jog as slow as you need — walking is perfectly fine. Enjoy this workout!

Intermediate option:
Same as Rx’d.

Beginner option:
6 rounds of:
200-meter run
200-meter jog

Start and finish with a 400-meter jog
Do this at a track if possible.

Coaching Cues:
Stay in the moment. Don’t worry about the intervals to come or stress about the ones you’ve completed. Find a pace you can maintain and push to the finish. Each time you think you can’t do another, prove to yourself you can. In doing so, you’ll build resilience for every other aspect of life.

Resources:
Chris Hinshaw: The Running Man
Building Threshold

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Friday 240705

Guest Programmer – Christian Harris
June 24-July 7, 2024

In 2 minutes:

7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 65-lb barbell
♂ 95-lb barbell

Scaling:
This interval workout is designed to challenge your limits — push hard for 2 minutes, then optimize your recovery to sustain consistent performance throughout each set. Aim to complete the bike segment in around 45 seconds, with some pushing for closer to 35 seconds or less. Focus on finding a quick pace on the bike that allows you to seamlessly transition to the burpees. After finishing the 10 burpees, use the remaining time to accumulate squat clean thrusters. If you complete 50 reps, the workout is over, otherwise this is a 5-round workout for max reps.

Be sure to prioritize recovery between rounds with the one-to-one work-to-rest ratio, ensuring you maintain intensity throughout. Embrace the challenge today and aim to hold onto the barbell until the very last second!

Intermediate option:
In 2 minutes:

7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

55-lb barbell
75-lb barbell

Beginner option:
In 2 minutes:

5/8-calorie Echo bike
7 burpees over the bar
In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

35-lb barbell
45-lb barbell

Coaching cues:
Every thruster requires moving from full flexion to full extension against gravity, challenging almost every major muscle group.

The thruster is a powerful way to push physical adaptation and improve everyday life, from moving a heavy suitcase to an overhead bin to playing with your kids, and so much more.

Resources:
Bar-Facing Burpee Efficiency Tips
The Clean
The Thruster
The Squat Clean Thruster With Nuno Costa

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Thursday 240704

Rest Day

Featured Video:
“Four Friends Take on the Level 2”

The CrossFit Level 2 Course builds on the concepts and movements introduced at the Level 1, and is suited for any CrossFit trainer serious about delivering quality coaching. Participants enhance their understanding of the CrossFit methodology, program design, and implementation, while advancing their skills when coaching others in movements and workouts.

In this video, go behind the scenes with four friends as they attend the Level 2 Course. The group met through CrossFit, and they have lost a combined 600 pounds while living the CrossFit lifestyle. While none of the four initially saw CrossFit as a pathway to becoming a coach, each realized they had something great to offer to the community through coaching.

Coaching Cues:
Improving performance in the gym and quality of life outside of the gym requires intentionality for both training hard and prioritizing rest. It all comes down to training smart — not in excess. If you want to continue to adapt, work out consistently, and stay with it for the long run, it’s time to embrace the rest day.

How do you spend yours?

Wednesday 240703

Guest Programmer – Christian Harris
June 24-July 7, 2024

As many rounds and reps as possible in 20 minutes of:
5 L pull-ups
10 dumbbell bench presses
150-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Scaling:
Today’s workout draws inspiration from the classic benchmark Cindy. The L pull-ups will present the biggest challenge. Aim to complete the L pull-ups in 2 sets or fewer, keep the dumbbell bench presses unbroken, and run as smooth as possible to manage fatigue before returning to the pull-up bar. Modify the L pull-up to tucked pull-ups or kipping pull-ups if needed. Who's getting 10+ rounds?

Intermediate option:
As many rounds and reps as possible in 20 minutes of:
5 strict pull-ups
10 dumbbell bench presses
150-meter run

20-lb dumbbells
35-lb dumbbells

Beginner option:
As many rounds and reps as possible in 12 minutes of:
5 ring rows
10 dumbbell bench presses
150-meter run

10-lb dumbbells
15-lb dumbbells

Coaching cues:
The L pull-up develops upper-body pulling strength similar to the way improving a 1-rep-max snatch can improve one’s Isabel time. As you continue to develop your top-end strength, all other pull-up variations become comparatively easier.

Resources:
The L Pull-up
Scaling Pull-Ups for Beginners
Running Workshop: Falling = Living
Find a CrossFit Course Near You

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Tuesday 240702

Guest Programmer – Christian Harris
June 24-July 7, 2024

For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters

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

Scaling:
The goal for today’s workout is to finish in under 8 minutes. Keep the dumbbell box step-ups to big sets of around 10. The 40 box jumps should be a smooth and steady pace with a step down each rep. The dumbbell thrusters at the end are a gut check. Start with a minimum set of 10 reps and manage from there with the remaining reps. Modify accordingly to meet the intended stimulus.

Intermediate option:
For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters

♀ 20-inch box and 20-lb dumbbells
♂ 24-inch box and 35-lb dumbbells

Beginner option:
For time:
30 dumbbell box step-ups
25 box jumps
20 dumbbell thrusters

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

Coaching Cues:
If you notice you land excessively low during box jumps, think about pushing your feet harder into the floor as you jump, and visualize getting your hips higher above the box at the peak of your jump. If you find yourself clipping your toes on the edge or stomping down against the box, keep pulling your legs up toward your body until you land on top.

Resources:
The Box Step-up
The Box Jump
The Dumbbell Thruster
Beating Box Jump Fear

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Monday 240701

Guest Programmer – Christian Harris
June 24-July 7, 2024

Every minute on the minute for 20 minutes:

Minute 1: 6 clean and jerks
Minute 2: 12 strict handstand push-ups
Minute 3: 60 double unders
Minute 4: 14/18-calorie row

♀ 95-lb barbell
♂ 135-lb barbell

Scaling:
Today’s workout is a 20-minute EMOM which stands for “every minute on the minute.” There are 4 minutes to rotate through, so you will do 5 rounds of each movement. Minute 1 begins with 6 clean and jerks, which should be an opportunity to choose a loading that allows for touch-and-go reps. For Minute 2, allow no more than 45 seconds to complete the 12 strict handstand push-ups. Consider modifying to kipping handstand push-ups if you’re only able to complete a couple of reps strict. Modify the double-unders to singles if needed. For the row, athletes will need to push to get that amount of calories completed within the minute. This one rewards those who start each minute on time and finish the work quickly, so move fast!

Intermediate option:
Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks
Minute 2: 6 handstand push-ups
Minute 3: 30 double-unders
Minute 4: 9/12-calorie row

65-lb barbell
95-lb barbell

Beginner option:
Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks
Minute 2: 6 push-ups from the knees
Minute 3: 30 single-under
Minute 4: 6/9-calorie row

35-lb barbell
45-lb barbell

Coaching Cues:

Resources:
The Clean and Jerk
The Strict Handstand Push-Up
The Double-Under
Rowing

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Featured photo:

Sunday 240630

Guest Programmer – Christian Harris
June 24-July 7, 2024

Rest Day

Sound nutrition is the foundation of health and performance because the food we consume acts as the vital fuel for all our activities. Unhealthy eating habits invariably lead to suboptimal performance and well-being. Conversely, making the right dietary choices in appropriate proportions can profoundly improve both our physical health and performance.

A frequent obstacle to adopting a healthy eating regimen is the perceived inconvenience of cooking. However, preparing meals at home need not be a cumbersome or costly endeavor. Get inspired with this simple grilled pork chop and salad recipe and check out more easy and nutrient-dense recipes here.

Learn more about CrossFit's Nutrition Prescription

Saturday 240629

Guest Programmer – Christian Harris
June 24-July 7, 2024

Snatch 3-2-2-1-1-1 reps

Finish with 10 minutes of working on pegboards.

Scaling:
The first part of today’s workout presents a chance to challenge yourself with weights that push your limits. Focus completely on today's lifts — they should demand your full attention. Experienced and intermediate athletes might aim for personal records with max-effort lifts. Beginners should use today to refine technique and become accustomed to heavier weights.

The objective in the second part is to develop confidence with pegboard technique and improve spatial awareness. Take advantage of this low-intensity setting to practice this intricate skill. Advanced athletes may consider performing 1-2 reps every minute for 10 minutes. Intermediate and beginner athletes may work on pegboard pull-up variations. Try 1-2 sets of 3-5 reps of each variation.

Pegboard pull-up variations include:
-Feet on wall, even grip
-Feet on wall, uneven/staggered grip
-Dead hang, even grip
-Dead hang, uneven/staggered grip

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching Cues:
Think of the snatch like a race car driving around a turn on a track. If the car goes too fast around the turn, it will run off the track. Instead, the car is patient around the turn. As it gets into the next straight away, it steps on the gas and takes off. In terms of the snatch, if you move too quickly around the knees, you will “run off the track.” You will get pulled out of position and the lift will be lost. Instead, you must be patient as you pass the knees. Once you get past the knees and brush the thighs, you can step on the gas and execute the lift.

Resources:
The Snatch
The Power Snatch
The Glassman Chipper

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Featured photo:
Photo by Meg Ellery at the North America West Semifinal by West Coast Classic.

Friday 240628

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

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Thursday 240627

Guest Programmer – Christian Harris
June 24-July 7, 2024

Rest Day

The rest day — embraced by some and dreaded by others — is in some ways just as important as the days hit with intensity in the gym.

Scheduled rest days enable us to maximize intensity in training, either because we just rested and we’re feeling fresh or because we know we have a rest day coming up.

Taking regular rest days allows us to choose our rest days before they choose us, reducing the risk of injury, training plateaus, and burnout.

It’s also important to note that while it’s good to have a set schedule, things can and will change over time depending on an athlete’s health, age, stress levels, nutrition, and goals.

Check-in regularly, analyze your performance, and make tweaks accordingly. Better yet, chat with a CrossFit trainer at your local affiliate, find accountability — both for showing up and for resting — and create a plan to maximize intensity and improve fitness for life.

Wednesday 240626

Guest Programmer – Christian Harris
June 24-July 7, 2024

For time:
5 rope climbs to 15 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet

♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target
♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target

Scaling:
Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.

Intermediate option:
For time:
5 rope climbs to 12 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 12 feet

95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target
135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot target

Beginner option:
For time:
5 lying-to-standing rope climbs
18 deadlifts
24 wall-ball shots
200-foot farmers carry
24 wall-ball shots
18 deadlifts
5 lying-to-standing rope climbs

55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target
75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot target

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Deadlift
The Wall-ball Shot
The Dumbbell Farmers Carry
The Grip-saving Way to Rope Climb
Rope Climb Modification

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.

Tuesday 240625

Guest Programmer – Christian Harris
June 24-July 7, 2024

50-40-30 reps for time of:
GHD sit-ups
Calories on the ski erg
* Complete a 100-foot handstand walk after each set.

Scaling:
Today’s workout will test your ability to handstand walk under a good amount of midline fatigue. The goal here is to keep your sets on the GHD sit-ups to 4 sets or less and ski-erg calories at a pace that allows you to kick up into the handstand walk with minimal transition time. Consider modifying the handstand walk to either a bear crawl for the same distance or 5-4-3 reps of wall walks. Some may experience a bit of “vertigo” due to the repetitive up-and-down movements. If you don’t have experience with this combination of movements, consider reducing the reps of the sit-ups and calories on the ski erg, and the distance on the handstand walk.

Intermediate option:
30-20-10 reps for time of:
GHD sit-ups to parallel
Calories on the ski erg
* Complete a 50-foot handstand walk after each set.

Beginner option:
20-15-10 reps for time of:
Sit-ups
Calories on the ski erg
* Complete a 50-foot bear crawl after each set.

Resources:
The GHD Sit-up
Training the GHD Sit-up
The Handstand Walk
The AbMat Sit-up
The Bear Crawl
The Wall Walk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Roarke Bouffe of David Segun at 2022 Fittest in Cape Town in Stellenbosch, South Africa.

Monday 240624

Guest Programmer – Christian Harris
June 24-July 7, 2024

At 0:00:
12 squat cleans, weight 1
36 pull-ups
12 squat cleans

At 10:00:
6 squat cleans, weight 2
18 bar muscle-ups
6 squat cleans

♀ 105 lb and 155 lb
♂ 155 lb and 225 lb

Scaling:
Today, we have two sprint-style chippers with rest in between. For the first chipper, the load of the barbell should feel light to moderate, allowing you to do touch-and-go reps. On the second chipper, the load should be considerably heavier with most athletes doing singles on the barbell. Don’t be surprised if the pull-ups and bar muscle-ups feel more challenging coming off the squat cleans. Modify the pull-ups to jumping or assisted pull-ups, and the bar muscle-ups to jumping bar muscle-ups or pull-ups. We want to ride the line of keeping the foot on the gas, but not blowing up on the gymnastics movements. Trust yourself and let’s see what you’ve got!

Intermediate option:
At 0:00:
12 squat cleans, weight 1
24 pull-ups
12 squat cleans

At 10:00:
6 squat cleans, weight 2
12 bar muscle-ups
6 squat cleans

65 lb and 95 lb
95 lb and 135 lb

Beginner option:
At 0:00
12 squat cleans
24 ring rows
12 squat cleans

At 10:00:
6 squat cleans
12 burpee pull-ups*
6 squat cleans
* Pull-up bar should hit the athlete’s forearm when arms are extended overhead.

35 lb
45 lb

Resources:
Guest Programming: Learn more about Christian Harris and watch his welcome video.
The Clean
The Kipping Pull-up
The Kipping Bar Muscle-up
The Ring Row
The Burpee Pull-up With Greg Amundson

Find a gym near you:
View the CrossFit map

Sunday 240623

Rest Day

Featured article: “Travel-friendly Workouts”

Summer officially started June 20 for those of us in the Northern Hemisphere, and as the school year wraps up and the clouds clear, many are packing their bags for summer travel.

While summertime often means a break from routine, it doesn’t have to mean a break from fitness.

Don’t forget to toss your jump rope in your suitcase, and pick your favorites from these no-equipment or limited-equipment workouts. You can knock these out on the beach, in your hotel room, or out in the open where you can get some fresh air and use your fitness to inspire fellow vacationers during your trip!

Continue Reading →

Saturday 240622

Complete as many reps as possible in 14 minutes of:

1,200-meter ruck
24 toes-to-bars
12 push jerks
Max box step-ups with your ruck in the remaining time

♀ 125-lb barbell, 30-lb ruck, and 20-inch box
♂ 185-lb barbell, 45-lb ruck, and 24-inch box

Post total step-ups reps to comments.

Scaling:
Today’s chipper-style workout challenges you to get through the first three exercises before you can earn a score. If you want more time with the box step-ups, you need to move quickly. Athletes should reduce the distance of the ruck, the difficulty of the toes-to-bars, and the load of the push jerks to give themselves at least 90 seconds to perform max reps of the box step-ups with the ruck. Some athletes could have several minutes, but that means they need to be moving! Athletes should start with the ruck, take it off for the toes-to-bars and push jerks, and then put the ruck back on for the box step-ups.

Intermediate option:
Complete as many reps as possible in 14 minutes of:

1,200-meter ruck
24 knees-to-armpits
12 push jerks
Max box step-ups with your ruck in the remaining time

95-lb barbell, 20-lb ruck, 20-inch box
135-lb barbell, 30-lb ruck, and 24-inch box

Beginner option:
Complete as many reps as possible in 14 minutes of:

800-meter run
24 hanging knee raises
12 push presses
Max box step-ups in the remaining time

35-lb barbell and 20-inch box
45-lb barbell and a 24-inch box

Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started
The Toes-to-bar
The Push Jerk
The Push Press
Drills for the Toes-to-bar

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nam Vo of Jeff Adler at the 2022 Atlas Games in Montréal, Canada.

Friday 240621

For time:
40-30-20-10
Medicine-ball cleans
120-90-60-30
Double-unders

♀ 14 lb
♂ 20 lb

Post time to comments.

Scaling:
Don’t underestimate today’s workout. The medicine-ball clean is deceptive and very effective. The load should be light and allow you to perform at least 20 reps unbroken. Some athletes may be able to go unbroken on all sets. Even though the ball is light, don’t cheat the movement. Focus on hitting full hip extension and pulling your body under the ball on each rep. Sneaking under the ball before full hip extension may be faster, but that technique will only get you so far when it comes to a squat clean with a heavy barbell. Less-experienced athletes should reduce the load and reps of the cleans as well as the difficulty of the double-unders.

Intermediate option:
For time:
40-30-20-10
Medicine-ball cleans
Double-unders

10 lb
14 lb

Beginner option:
For time:
30-20-10-5
Medicine-ball cleans
30-20-10-5
Single-unders

6 lb
10 lb

Resources:
The Medicine-ball Clean
The Double-under
The Single-under
Medicine-ball Clean Progression

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

Thursday 240620

Rest Day

Choose rest before rest chooses you. Resting allows your body to recover and return to the next training day even stronger. Ready to attack it with enthusiasm unknown to mankind. Check out these Recovery Strategies and consider the signs of when to rest and when to push through.

Featured photo:
Taken by Alejandro Gonzalez Amador of a CrossFit member at CrossFit UNOxCiento in Málaga, Spain.

Wednesday 240619

Strict Lynne

5 rounds for max reps of:
Bodyweight bench presses
Strict pull-ups

Post reps for both exercises in all rounds to comments.

Compare to similar 180409.
Compare to similar 190318.

Scaling:
This workout offers 5 max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to perform at least 7 reps of each, even as you fatigue. Give yourself at least 3 minutes (no more than 5 minutes) of rest after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set. Less-experienced athletes should reduce the load of the barbell and the difficulty of the pull-up. All athletes should perform the bench presses with a buddy — spotting this movement is super important. If you don’t have a spotter, don’t push to failure. You may also consider using dumbbells as an alternative.

Intermediate option:
5 rounds for max reps of:

3/4-bodyweight bench presses
Pull-ups

Beginner option:
5 rounds for max reps of:

Push-ups
Ring rows

Resources:
The Bench Press
The Strict Pull-up
The Kipping Pull-up
The Push-up
The Ring Row
The Secret to Pull-ups

Find a gym near you:
View the CrossFit map

Featured photo:
2022 CrossFit Games Spectator Workout Area

Tuesday 240618

5 rounds for total calories:

On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.

♀ 95 lb
♂ 135 lb

Post total calories to comments.

Scaling:
Today’s workout leaves the difficulty up to you. The intention is to sprint through the first two movements and have at least 40 seconds on the rower to accumulate calories. The load of the barbell should be on the lighter side of moderate and allow you to perform 3-5+ touch-and-go reps. Fast singles might be the way to go for some. When in doubt, go lighter and move faster. Once you are done with the snatches, get right into the burpees and try not to stop. Can anyone hold 20 calories or more on the rower? Less-experienced athletes should reduce the load of the barbell and number of burpees to give themselves enough time on the rower. Time to go visit the pain cave.

Intermediate option:
5 rounds for total calories:

On a 2-minute clock:
10 power snatches
10 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.

65 lb
95 lb

Beginner option:
4 rounds for total calories:

On a 2-minute clock:
7 power snatches
7 lateral burpees over the barbell
Max-calorie row in the remaining time
- Rest 2 minutes between each round.

35 lb
45 lb

Resources:
The Power Snatch
The Burpee
Rowing
CAP Demo: Lateral Burpee Over Bar

Find a gym near you:
View the CrossFit map

Featured photo:
Lateral burpees over a barbell at the 2022 CrossFit Games Mock Affiliate.

Monday 240617

5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes

Post time for each interval to comments.

Compare to 221119.

Scaling:
In today’s workout, we are going to tackle 5 half-mile runs. The half-mile is arguably one of the most challenging events in track. The goal is to run each interval as quickly as possible. With a significant amount of rest, aim to perform each run in a similar time. Newer athletes should reduce the distance to ensure they complete each interval in less than 5 minutes. Intermediate athletes can perform this workout as prescribed. Have fun!

Intermediate option:
Same as Rx’d

Beginner option:
4 rounds, each for time, of:
Run 600 meters
Rest 3 minutes

Resources:
Running Fundamentals With Doug Katona

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Roarke Bouffe of Semifinal athlete Jessica Ubisse at the 2024 Renegade Games in Vanderbijlpark, South Africa.

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