Wednesday 221207

Front squat 1-1-1-1-1-1-1-1-1-1 reps

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Scaling:
Experienced athletes should go as heavy as possible on today’s singles and attempt to PR their front squat. Newer athletes should practice solid mechanics.

Beginner Option:
Front squat 3-3-3-3-3-3-3 reps

Tuesday 221206

Rest Day

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Monday 221205

Ellen
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs

Post time to comments.
Compare to 210110.


Scaling:
Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate Option:
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

20-lb. DBs ♂ 35-lb. DBs

Beginner Option:
3 rounds for time of:

10 burpees
12 dumbbell snatches
9 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

10-lb. DBs ♂ 20-lb. DBs

Sunday 221204

Power clean 3-3-3-3-3 reps

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Scaling:
Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Saturday 221203

30 strict deficit handstand push-ups for time

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Scaling:
If you are unable to perform strict handstand push-ups to a deficit, review the 10 push-up milestones and challenges outlined in “The Push-Up” and modify the movement.

Intermediate Option:
30 strict handstand push-ups for time

Beginner Option:
30 honest push-ups for time

Friday 221202

Rest Day

Post thoughts to comments.

Thursday 221201

Complete as many rounds as possible in 15 minutes of:
5 strict muscle-ups
4 squat snatches

♀ 125 lb ♂ 185 lb

Post rounds completed to comments.
Compare to 181120.


Scaling:
If muscle-ups are not yet developed, intensity is less important than facilitating practice and technical refinement. Reduce the reps so you can move through without failing on the gymnastics half of this couplet. Go lighter on the snatches without making the reps too easy; a series of singles is acceptable here.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
3 strict muscle-ups
4 squat snatches

♀ 105 lb ♂ 155 lb

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
5 ring rows + 5 push-ups
4 squat snatches

♀ 45 lb ♂ 65 lb

Wednesday 221130

Bike 10,000 meters

Post time to comments.
Compare to 180621.


Scaling:
Experienced athletes should try for a PR in this benchmark distance bike. Newer athletes can reduce the distance. If you don’t have a bike or stationary bike, choose a different monostructural exercise and pick a distance that should take around 20 minutes to complete.

Beginner Option:
Bike 5,000 meters

Tuesday 221129

Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps

♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box


Scaling:
Reduce the loading on the lunges and shoot to complete each round in under 2 minutes.

Intermediate Option:
Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps

♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box

Beginner Option:
Every 3 minutes for 4 rounds complete:
14 dumbbell walking lunges
14 burpee box step-ups

♀ 15-lb DBs, 12-in box
♂ 20-lb DBs, 20-in box

Monday 221128

Rest Day

Post thoughts to comments.

Sunday 221127

Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 190218.


Scaling:
If you are unable to complete 10 consecutive strict pull-ups, scale the movement to a kipping pull-up or ring row. Reduce the load on the barbell.

Intermediate Option:
For time:
21 thrusters
15 strict pull-ups
15 thrusters
12 strict pull-ups
9 thrusters
9 strict pull-ups

♀ 65 lb ♂ 95 lb

Beginner Option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb ♂ 45 lb

Saturday 221126

Power snatch 5-5-5-5-5

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Scaling:
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Friday 221125

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

Post distance completed to comments.
Compare to 171123.


Scaling:
Set a goal pace for this workout that is approximately 1 minute slower than your 1-mile pace. If you do not know your 1-mile pace, start with a comfortable, conversational pace for the workout. Select a number of burpees that you can perform with no rest.

Beginner Option:
Run for 25 minutes
Every 5 minutes, stop and perform 10 burpees

Set a goal to cover the same distance during each 5-minute segment to keep your pace consistent. If you are able to complete the burpees in less than :30, consider increasing to 15 burpees for the workout.

Thursday 221124

Rest Day

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Wednesday 221123

Sumo deadlift 10-10-10-10-10 reps

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Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Tuesday 221122

Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats

Post rounds completed to comments.
Compare to 140906.


Scaling:
If you do not have access to a pool or open-water swimming for this Hero workout, substitute with a monostructural piece for about 1 minute, i.e. run, bike, or row.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
25-yard swim
5 push-ups
10 squats

Monday 221121

For time:

Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

Post time to comments.
Compare to 160207.


Scaling:
Newer athletes should reduce the distance on the rower, and modify the GHD sit-up to an AbMat sit-up, but practice the GHD work during warm-up. Intermediate athletes can do this workout as prescribed.

Beginner Option:
For time:
Row 250 meters
50 sit-ups
Row 500 meters
30 sit-ups
Row 1,000 meters
20 sit-ups

Sunday 221120

Rest Day

Post thoughts to comments.

Saturday 221119

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

Post time for each interval to comments.
Compare to 181123.


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

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

Friday 221118

Muscle clean 1-1-1-1-1 reps
Power clean 1-1-1-1-1 reps
Squat clean 1-1-1-1-1 reps

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Scaling:
Most athletes will be able to do this workout as prescribed. This progression of clean variations should prepare you for the attempts at a 1-rep-max squat clean. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Thursday 221117

Christine
3 rounds for time of:

500-m row
12 bodyweight deadlifts
21 box jumps, 20-in box

Post time to comments.
Compare to 210908.


Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift load to a challenging weight for a set of 21 while maintaining good technique.

Intermediate Option:
3 rounds for time of:
500-m row
12 deadlifts
21 box jumps, 20-in box

♀ 105 lb ♂ 155 lb

Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in box

♀ 55 lb ♂ 75 lb

Wednesday 221116

Rest Day

Post thoughts to comments.

Tuesday 221115

Complete as many rounds as possible in 12 minutes of:

12 kettlebell swings
12 kettlebell squats
12 single-arm kettlebell push presses

♀16-kg KB
♂ 24-kg KB

Post rounds completed to comments.


Scaling:
The kettlebell push press will likely be the limiting factor for newer athletes. Scale the weight in order to move through this workout with minimal rest. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
12 kettlebell swings
12 kettlebell squats
12 single-arm kettlebell push presses

♀8-kg KB
♂ 12-kg KB

Monday 221114

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 211226.


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

Sunday 221113

Shoulder press 10-10-10-10-10 reps

Post loads to comments.
Compare to 220326.


Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Saturday 221112

Rest Day

Post thoughts to comments.

Friday 221111

Chad
For time:

1,000 weighted box step-ups

♀ 35-lb pack, 20-in box
♂ 45-lb pack, 20-in box

Post time to comments.


Scaling:
Today’s memorial workout will test you physically and mentally. Treat this work like a hike. Reduce the load in order to keep moving through the 1,000 steps with minimal rest.

Intermediate Option:
For time:
1,000 weighted box step-ups

♀ 20-lb pack, 20-in box
♂ 30-lb pack, 20-in box

Beginner Option:
For time:
500 box step-ups

♀ 12-in box ♂ 15-in box

Thursday 221110

Complete as many rounds as possible in 10 minutes of:

7 handstand push-ups
1 rope ascent, 15-ft rope

Post rounds completed to comments.
Compare to 180722.


Scaling:
Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
5 handstand push-ups
1 rope ascent, 15-ft rope

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
7 knee push-ups
1 rope ascent, lying to standing

Wednesday 221109

Practice backward roll to support on rings.

Then,
Row 750 m for time

Post row time to comments.
Compare to 200217.


Scaling:
The backward roll to support is a high-skill movement. Watch the instructional video and spend time practicing on the rings. Beginners can focus on ring pull-ups and ring dips on a low set of rings.

Tuesday 221108

Rest Day

Post thoughts to comments.

Monday 221107

4 rounds for time of:

15 box jumps
Run 400 m

♀ 30-in box ♂ 36-in box

Post time to comments.
Compare to 180321.


Scaling:
The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option:
4 rounds for time of:
15 box jumps
Run 400 m

♀ 24-in box ♂ 30-in box

Beginner Option:
3 rounds for time of:
15 box step-ups
Run 400 m

♀ 12-in box ♂ 15-in box

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