Wednesday 220119

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post loads to comments.
Compare to 201109.


Scaling:
Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. The beginner should focus on mechanics instead of loading. Select a load that allows you to perform the complex with excellent mechanics. Use the same load for all 7 reps.

Tuesday 220118

50-35-20 reps for time of:

Wall balls
Pull-ups

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

Post time to comments.


Scaling:
Reduce the load and modify the movements in order to complete big sets throughout.

Beginner Option:
25-15-10 reps for time of:
Wall balls
Jumping pull-ups
♀ 6-lb ball
♂ 10-lb ball

Monday 220117

In 15 minutes, complete as much as possible of:

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 185 lb ♂ 275 lb

Post total completed to comments.


Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.

Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb ♂ 185 lb

Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb ♂ 115 lb

Sunday 220116

Rest Day

Post thoughts to comments.

Saturday 220115

CrossFit Games Event 10
For time:

30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Post time to comments.


Scaling:
With a total of 90 toes-to-bars and 3 miles of running, this is a longer style workout that will test your muscle stamina and endurance. Reduce the reps and distance to complete your effort in 30 minutes or less.

Intermediate Option:
For time, with a 30 minute timecap:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Beginner Option:
For time:
15 knee raises
0.75-mile jog
15 knee raises
0.75-mile jog
15 knee raises

Friday 220114

Complete as many rounds as possible in 10 minutes of:

3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.

♀ 75 lb ♂ 115 lb

Post rounds and reps completed to comments.


Scaling:
Reduce the load to a weight you are able to snatch from the ground with ease, and hang on for bigger sets of overhead squats. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 single-unders
6 overhead squats
30 single-unders
9 overhead squats
30 single-unders
Etc.
♀ 22 lb ♂ 35 lb

Thursday 220113

Power clean 5-5-3-3-3-1-1-1-1 reps

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Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and slowly add weight as they become comfortable.

Wednesday 220112

Rest Day

Post thoughts to comments.

Tuesday 220111

Barbara
5 rounds, each for time, of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Post times to comments.
Compare to 201121.


Scaling:
This is a classic benchmark workout with the goal of staying relatively consistent each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement.

Beginner Option:
3 rounds, each for time, of:
10 ring rows
15 push-ups
20 sit-ups
25 squats

Rest precisely three minutes between rounds.

Monday 220110

3 rounds for time of:

Row 500 meters
21 burpees
Run 400 meters

Post time to comments.
​​Compare to 121102.


Scaling:
Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18 minute range.

Beginner Option:
3 rounds for time of:
Row 350 meters
12 burpees
Run 200 meters

Sunday 220109

5 rounds for time of:

20 wall-ball shots
10 deadlifts

♀ 14-lb ball, 155-lb barbell
♂ 20-lb ball, 225-lb barbell

Post time to comments.
Compare to 200201.


Scaling:
This is a simple, but not easy, couplet. Choose a deadlift weight that you are able to complete an unbroken set of 10 when fresh.

Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 deadlifts

♀ 14-lb ball, 135-lb barbell
♂ 20-lb ball, 185-lb barbell

Beginner Option:
3 rounds for time of:
20 wall-ball shots
10 deadlifts

♀ 6-lb ball, 55-lb barbell
♂ 10-lb ball, 75-lb barbell

Saturday 220108

Rest Day

Post thoughts to comments.

Friday 220107

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 180506.


Scaling:
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Thursday 220106

3 rounds for time of:

100 double-unders
50 dumbbell snatches
25 pull-ups

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.


Scaling:
This workout will tax your shoulders. Be sure to warm up sufficiently, and choose a dumbbell load you can use to complete large, manageable sets without sacrificing technique.

Intermediate Option:
3 rounds for time of:
75 double-unders
50 dumbbell snatches
25 pull-ups

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
3 rounds for time of:
100 single-unders
25 dumbbell snatches
10 jumping pull-ups

♀ 10-lb DBs ♂ 15-lb DBs

Wednesday 220105

27-21-15 reps for time of:

Back squats
Handstand push-ups

♀ 110 lb ♂ 165 lb

Post time to comments.
Compare to 161020.


Scaling:
Reduce the load in order to complete the reps in 1-3 sets with minimal rest.

Intermediate Option:
27-21-15 reps of:
Back squats
21-15-9 reps of:
Handstand push-ups

♀ 85 lb ♂ 125 lb

Beginner Option:
21-15-9 reps for time of:
Back squats
Push-ups

♀ 35 lb ♂ 45 lb

Tuesday 220104

Rest Day

Post thoughts to comments.

Monday 220103

Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:

Squat clean
Jerk

♀ 110 lb ♂ 165 lb

Post reps completed to comments.
Compare to 210225.


Scaling:
Reduce the load to a weight you’re able to string some reps together when fresh. Newer athletes should focus on mechanics of the squat clean and jerk.

Intermediate Option:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 85 lb ♂ 125 lb

Beginner Option:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 35 lb ♂ 45 lb

Sunday 220102

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed to comments.
Compare to 191018.


Scaling:
Reduce the load and modify the movements in order to move at a consistent pace with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee raises
24 single-unders

♀ 10-lb DBs ♂ 15-lb DBs

Saturday 220101

Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees
30 snatches, weight 1
30 burpees
30 snatches, weight 2
20 burpees
30 snatches, weight 3
10 burpees
As many snatches as possible, weight 4

♀ 45 / 75 / 100 / 120-lb snatches
♂ 75 / 135 / 165 / 210-lb snatches

Post reps completed to comments.
Compare to 130307.


Scaling:
Beginner level athletes should spend time drilling the snatch and practice the movement with light weights.

Beginner Option:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20 burpees
15 snatches, weight 1
15 burpees
15 snatches, weight 2
10 burpees
15 snatches, weight 3
5 burpees
As many snatches as possible, weight 4

♀ 22 / 35 / 45 / 55-lb snatches
♂ 35 / 45 / 55 / 65-lb snatches

Friday 211231

Rest Day

Post thoughts to comments.

Thursday 211230

4 rounds for time of:

Run 400 meters
30 hip extensions

Post time to comments.
Compare to 200612.


Scaling:
Today’s workout involves a relatively high volume of hip extensions on the glute-ham developer (GHD). If you are less familiar with the GHD, or you do not have the machine, modify the movement to a good morning or deadlift.

Intermediate Option:
4 rounds for time of:
Run 400 meters
20 hip extensions

Beginner Option:
4 rounds for time of:
Run 200 meters
15 PVC good mornings

Wednesday 211229

Make 3 attempts at each of the following:

Max set of toes-to-bars
Max set of ring dips
Broad jump for distance

Then,
Row 2,000 meters for time

Rest as needed between exercises.

Post reps, distance, and time for each to comments.
Compare to 210130.


Scaling:
This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dip that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.

Beginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
Then,
Row 1,000 meters for time

Tuesday 211228

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post loads to comments.
Compare to 210804.


Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.

Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Monday 211227

Rest Day

Post thoughts to comments.

Sunday 211226

The Ghost
6 rounds of:

1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

Compare to 140617.


Scaling:
Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.

Beginner Option:
3 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of jump rope
1 minute of rest

Saturday 211225

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

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

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

Post time to comments.
Compare to 201225.


Scaling:
Modify the movements to work consistently through each round. Have fun!

Beginner Option:
Complete as much as possible in 15 minutes.

Friday 211224

Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb ♂ 315 lb

Post reps completed each round to comments.


Scaling:
Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.

Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 175 lb ♂ 255 lb

Beginner Option:
Five 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 95 lb ♂ 135 lb

Thursday 211223

Rest Day

Post thoughts to comments.

Wednesday 211222

Half Collin
3 rounds for time of:

400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Post time to comments.
Compare to 101121 (similar).


Scaling:
Reduce the loading so you can work through the sets with minimal rest and complete the workout in 15 minutes or less.

Intermediate Option:
3 rounds for time of:
400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 20-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 35-lb bag, 115-lb press, 24-in box, 95-lb SDHP

Beginner Option:
3 rounds for time of:
400-m run
12 push presses
12 box jumps
12 sumo deadlift high pulls

♀ 35-lb press, 12-in box, 22-lb SDHP
♂ 45-lb press, 20-in box, 35-lb SDHP

Tuesday 211221

Complete as many rounds as possible in 10 minutes of:

15 wall-ball shots
1 rope climb, 15 ft

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

Post rounds completed to comments.
Compare to 110827.


Scaling:
Experienced athletes should be able to hold ~1 round each minute. Newer athletes should focus on quality movement, and worry less about the time.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 wall-ball shots
1 rope climb, lying to standing

♀ 6-lb ball
♂ 10-lb ball

Monday 211220

Pyramid Double Helen
For time:

Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.
Compare to 200820.


Scaling:
Reduce the load on the kettlebell and modify the movements in order to complete the workout in 20 minutes or less.

Intermediate Option: For time:
Run 1,200 meters
45 kettlebell swing
27 pull-ups
Run 800 meters
30 kettlebell swings
18 pull-ups
Run 400 meters
15 kettlebell swings
9 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Beginner Option:
3 rounds for time of:
Run 400 meters
15 kettlebell swings
9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

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