Monday 230206

Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats

Post rounds completed to comments.


Scaling:
This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 burpees
10 ¾-bodyweight back squats

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 burpees
12 empty-bar back squats

Sunday 230205

Every 1:30 for 8 rounds, complete for quality:
25-ft handstand walk


Scaling:
Practice being inverted and work toward virtuosity. Use the opportunity prior to today’s skill work to give some attention to your personal weaknesses. Read “Weakness Bias Training” for inspiration.

Beginner Option:
Every 1:30 for 8 rounds, complete for quality:
0:30 handstand hold or 1:00 plank hold

Saturday 230204

Rest Day

Post thoughts to comments.

Friday 230203

Complete as many rounds as possible in 18 minutes:

18-calorie row
12 push-ups
6 dumbbell squat snatches, alternating

♀ 40-lb DB ♂ 60-lb DB

Post rounds completed to comments.


Scaling:
Watch The Dumbbell Squat Snatch and practice proper technique on the movement. Use a challenging weight for the workout that also allows you to maintain solid mechanics with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 18 minutes:
18-calorie row
12 push-ups
6 dumbbell squat snatches, alternating

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
Complete as many rounds as possible in 18 minutes:
18-calorie row
12 assisted push-ups
6 dumbbell power snatches + overhead squat, alternating

♀ 10-lb DB ♂ 15-lb DB

Thursday 230202

For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs

♀ 125 lb ♂ 185 lb

Post time to comments.


Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.

Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs

♀ 105 lb ♂ 155 lb

Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing

♀ 45 lb ♂ 65 lb

Wednesday 230201

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Post best and worst times to comments.
Compare to 160914.


Scaling:
Warm up appropriately before beginning these shuttle repeats. Spend roughly 10 minutes on a general warm-up, followed by 10-15 minutes on sprint-specific warm-up drills. Each sprint should be a max effort. Beginner-level athletes should reduce the number of rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
5 80-yard shuttle runs
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

Tuesday 230131

Rest Day

Post thoughts to comments.

Monday 230130

21-15-9-6 reps for time of:
Bike calories
Handstand push-ups

Post time to comments.


Scaling:
Sprint the bike and choose modifications on the handstand push-ups that allow for big sets and minimal rest.

Intermediate Option:
For time:
21-15-9-6 reps of:
Bike calories
15-9-6-3 reps of:
Handstand push-ups

Beginner Option:
15-9-6 reps for time of:
Bike calories
Push-ups

Sunday 230129

New York Minute

Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:

150 wall balls
30 muscle-ups
30 clean and jerks

♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell

Post time to comments.


Scaling:
If you don’t have a partner, complete half the reps while maintaining the structure of 1 minute on, 1 minute off in the workout.

Solo Option:
Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:
75 wall balls
15 muscle-ups
15 clean and jerks

♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell

Beginner Option:
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
100 wall balls
30 ring rows + jumping dip
30 clean and jerks

♀ 6-lb ball, 45-lb barbell
♂ 10-lb ball, 55-lb barbell

Saturday 230128

Back squat 5-5-5-5-5 reps

Post loads to comments.
Compare to 220923.


Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Friday 230127

Rest Day

Post thoughts to comments.

Thursday 230126

Open Workout 13.2

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

5 shoulder-to-overheads
10 deadlifts
15 box jumps

♀ 75 lb ♂ 115 lb

Post reps completed to comments.
Compare to 130314.


Scaling:
We have another Open benchmark workout. If you competed in 2013, check your score and go for a PR. Newer athletes can reduce the load.

Beginner Option:
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps

♀ 45 lb ♂ 65 lb

Wednesday 230125

4 rounds, each for time of:
Row 1,000 meters
Rest 2 minutes

Post times to comments.


Scaling:
Newer athletes should reduce the distance to ensure they complete each round in under 5 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
3 rounds, each for time of:
Row 800 meters
Rest 2 minutes

Tuesday 230124

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters.

Post rounds completed to comments.
Compare to 180127.


Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating

*After every 3 rounds, run 400 meters.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges

*After every 3 rounds, run 400 meters.

Monday 230123

Rest Day

Post thoughts to comments.

Sunday 230122

Hang power snatch 3-3-3-3-3-3-3

Post loads to comments.

Scaling:
Experienced athletes should go as heavy as possible for each set of 3. Newer athletes should practice solid mechanics. Watch “The Hang Power Snatch” to review the movement.

Saturday 230121

5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.
Compare to 180924.


Scaling:
Choose a dumbbell with which you can lunge 25 ft without setting it down. Newer athletes can reduce the number of rounds, reps of the single-unders, and distance of the lunge so the workout can be completed in under 15 minutes.

Intermediate Option:
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
4 rounds for time of:
50 single-unders
50-ft single-arm lunge

♀ 10-lb DB ♂ 15-lb DB

Friday 230120

5 rounds for quality:
0:30 L-sit hold
1:00 handstand hold
1:30 dead-hang hold

Rest 2 minutes between rounds.


Scaling:
Today we have gymnastics skill practice. Choose modifications that challenge your current abilities. Work for quality static positions and minimize transition time between holds.

Intermediate Option:
5 rounds for quality:
0:30 L-sit hold, bent knees
1:00 handstand hold, against wall
1:30 dead-hang hold

Rest 2 minutes between rounds.

Beginner Option:
5 rounds for quality:
0:30 L-sit hold, heels on ground
1:00 plank hold
1:30 dead-hang hold, feet on ground

Rest 2 minutes between rounds.

Thursday 230119

Rest Day

Post thoughts to comments.

Wednesday 230118

Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 220906.


Scaling:
This Hero workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups

Beginner Option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good mornings
25 AbMat sit-ups

Tuesday 230117

Complete as many rounds as possible in 12 minutes of:
24 dumbbell snatches
6 burpee pull-ups

♀ 35-lb DB♂ 50-lb DB

Post rounds/reps to comments.


Scaling:
Reduce the load to perform big sets of snatches with proper technique.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
24 dumbbell snatches
6 burpee pull-ups

♀ 25-lb DB ♂ 30-lb DB

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
24 dumbbell snatches
3 burpee pull-ups

♀ 10-lb DB ♂ 15-lb DB

Monday 230116

10 rounds, each for time of:
Swim 50 yards
Rest 1 minute

OR

10 rounds, each for time of:
200-m sprint
Rest 1 minute

If you cannot get to a pool, lake, or other water source, sub for a run of similar length.
Post times to comments.


Scaling:
If you do not have access to a pool or open-water swimming for today’s workout, substitute with 200-m run repeats. Intermediate athletes can do this workout as prescribed. Beginner-level athletes should reduce the number of rounds.

Beginner Option:
7 rounds, each for time of:
Swim or run 1 minute
Rest 1 minute

Sunday 230115

Rest Day

Post thoughts to comments.

Saturday 230114

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal row

♀ 35-lb DB ♂ 50-lb DB

Post rounds/reps completed to comments. Compare to 180223.


Scaling:
Today we have an Open repeat. If you competed in the 2018 CrossFit Open, try to beat your score. If you are a newer athlete, modify the toes-to-bar to a movement that challenges your core and grip strength. Reduce the load on the dumbbell to complete the hang clean and jerks with proper technique.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars 10 dumbbell hang clean and jerks
14/12-cal row

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
Complete as many rounds as possible in 15 minutes of: 8 hanging knee raises
10 dumbbell hang clean and jerks
14/12-cal row

♀ 10-lb DB ♂ 15-lb DB

Friday 230113

Deadlift 5-5-5-5-5
Bench press 5-5-5-5-5

Post loads to comments.


Scaling:
Experienced athletes should go as heavy as possible for each set of 5. Newer athletes should practice solid mechanics. Watch “The Deadlift” and “The Bench Press” to review the points of performance for each movement.

Thursday 230112

Tabata This!

Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata pull-up
Rest 1 minute
Tabata push-up
Rest 1 minute
Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For this workout, your Tabata score is the least number of reps performed in any of the eight intervals. The measurement unit for the row is calories.

Post your Tabata score for each exercise and sum of all five Tabata exercises to comments.
Compare to 190511.


Scaling:
If needed, modify the movements so you can work without hitting failure for the first few intervals. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Tabata row
Rest 1 minute
Tabata squat
Rest 1 minute
Tabata ring row
Rest 1 minute
Tabata elevated push-up
Rest 1 minute
Tabata sit-up

Wednesday 230111

Rest Day

Post thoughts to comments.

Tuesday 230110

Abbate

For time:
Run 1 mile
21 clean and jerks
Run 800 meters
21 clean and jerks
Run 1 mile

♀ 105 lb ♂ 155 lb

Post time to comments.
Compare to 141019.


Scaling:
Reduce the loading on the barbell to string together sets of clean and jerk with solid mechanics. Additionally, reduce the running volume to keep this workout under 25 minutes.

Intermediate Option:
For time:
Run 1 mile
21 clean and jerks
Run 800 meters
21 clean and jerks
Run 1 mile

♀ 85 lb ♂ 125 lb

Beginner Option:
For time:
Run 800 meters
15 clean and jerks
Run 400 meters
15 clean and jerks
Run 800 meters

♀ 35 lb ♂ 45 lb

Monday 230109

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

Post time to comments.
Compare to 201202.


Scaling:
As noted, if you cannot do the muscle-ups, you may complete 120 pull-ups and 120 dips instead. If further modification is needed, try ring rows, banded pull-ups, banded dips, and watch “Pull-up Modification” for a seated variation.

Beginner Option:
For time:
60 assisted pull-ups
60 assisted dips

Sunday 230108

1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

♀ 30-lb DBs ♂ 45-lb DBs

Post total reps completed to comments.
Compare to 160517.


Scaling:
Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.

Intermediate Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
1 minute of dumbbell hang squat cleans
1 minute of burpees
1 minute of toes-to-bars
2 minutes of dumbbell hang squat cleans
2 minutes of burpees
2 minute of toes-to-bars

♀ 15-lb DBs ♂ 20-lb DBs

Saturday 230107

Rest Day

Post thoughts to comments.

Loading...