Monday 180528

Hero Workout of your choice.

Review the list of 193 heroes and honor one with an all-out effort.

Post choice of Hero and result to comments.


Related:
CrossFit WOD 180528 Tips With Rory McKernan
• Read: Fallen But Never Forgotten


Scaling
Most Hero WODs are meant to be extremely grueling, arduous and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

Sunday 180527

Regionals Event 6

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

Men: 15-ft. rope, 155 lb.
Women: 15-ft. rope, 105 lb.

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180527 Tips With Rory McKernan
The J-Hook Rope Climb


Scaling
This couplet is a sprint. Choose a load and modification that allow you to complete each set of reps unbroken.

Intermediate Option
For time:
3 rope climbs
16 thrusters
2 rope climbs
12 thrusters
1 rope climbs
8 thrusters

Men: 15-ft. rope, 115 lb.
Women: 15-ft. rope, 75 lb.

Beginner Option
For time:
4 rope climbs, lying to standing
16 thrusters
3 rope climbs, lying to standing
12 thrusters
2 rope climbs, lying to standing
8 thrusters

Men: 65 lb.
Women: 45 lb.

Saturday 180526

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

Set up three bars and storm through for time.
Scroll for scaling options.

Post time to comments.

Compare to 170103.


Related:
CrossFit WOD 180526 Tips With Rory McKernan
Nicole Carroll Does Linda


Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-body-weight deadlift
¾-body-weight bench press
½-body-weight clean

Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight deadlift
½-body-weight bench press
⅓-body-weight clean

Thursday 180524

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

Scroll for scaling options.
Post time to comments.

Compare to 151228.


Related:
CrossFit WOD 180524 Tips With Rory McKernan
The Bar Muscle-Up With Boz
The Dumbbell Hang Snatch


Scaling
This couplet pairs a light weightlifting movement that demands a high level of flexibility with a high-skill gymnastics movement. Use a dumbbell that allows you to maintain sound mechanics while at the end range of your flexibility.

Intermediate Option
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
3 bar muscle-ups
10 dumbbell hang squat snatches, right arm
3 bar muscle-ups

Men: 45-lb. dumbbell
Women: 30-lb. dumbbell

Beginner Option
3 rounds for time of:
10 dumbbell overhead squats, left arm
5 ring rows
10 dumbbell overhead squats, right arm
5 ring rows

Men: 20-lb. dumbbell
Women: 15-lb. dumbbell

Wednesday 180523

3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post reps completed to comments.


Related:
CrossFit WOD 180523 Tips With Rory McKernan
Midline Stabilization: The GHD Sit-Up


Scaling
Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.

Intermediate Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups, to parallel
1 minute of push presses
1 minute of GHD sit-ups, to parallel
Rest 1 minute

Men: 75 lb.
Women: 55 lb.

Beginner Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute

Men: 45 lb.
Women: 35 lb.

Tuesday 180522

Clean and jerk 1-1-1-1-1-1-1 reps

Scroll for scaling options.
Post loads to comments.

Compare to 171203.


Related:
CrossFit WOD 180522 Tips With Rory McKernan
Chad Vaughn, 315-lb. Clean and Jerk


Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy clean and jerks, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Clean and jerk 3-3-3-2-2-1-1-1 reps

Sunday 180520

Regionals Event 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 70-lb. dumbbells, 24-in. box
Women: 50-lb. dumbbells, 20-in. box

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180520 Tips With Rory McKernan
Scaling the Handstand Push-Up (Pike Push-Ups)
The Dumbbell Overhead Lunge


Scaling
This chipper is moderately long and includes some difficult skills. Modify the movements that you struggle with, reduce the reps and choose lighter dumbbells.

Intermediate Option
For time:
35 handstand push-ups
35 toes-to-bars
50-cal. bike
35 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Men: 50-lb. dumbbells, 20-in. box
Women: 35-lb. dumbbells, 20-in. box

Beginner Option
For time:
30 knee push-ups
30 sit-ups
30-cal. bike
30 box step-overs
100-ft. walking lunge

Saturday 180519

Regionals Event 4

For time:
2 rounds of:
  10 snatches, 175 / 125 lb.
  12 burpees
Then, 2 rounds of:
  10 snatches, 115 / 75 lb.
  12 burpees

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180519 Tips With Rory McKernan
The Power Snatch
The Burpee


Scaling
Reduce the load and volume to keep this a sprint. The weight should be challenging but light enough to string reps together without dropping the bar. Reduce the number of burpees so that you can maintain a fast pace.

Intermediate Option
For time:
2 rounds of:
10 snatches, 125 / 105 lb.
12 burpees
Then, 2 rounds of:
10 snatches, 75 / 55 lb.
12 burpees

Beginner Option
4 rounds for time of:
10 snatches, 45 / 35 lb.
6 burpees

Friday 180518

Triple 3
For time:
3,000-m row
300 double-unders
3-mile run

Scroll for scaling options.
Post time completed to comments.

Compare to 140724.


Related:
CrossFit WOD 180518 Tips With Rory McKernan
You and Mat Fraser Vs. Linda and Triple 3


Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.

Beginner Option
For time:
1,000-m row
100 single-unders
1-mile run

Thursday 180517

Rest Day


"UN agency calls for all countries to rid foods of trans fat," The Washington Post.

Post thoughts to comments.

Wednesday 180516

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

Scroll for scaling options.
Post loads to comments.

Compare to 170609.


Related:
CrossFit WOD 180516 Tips With Rory McKernan


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.

Tuesday 180515

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scroll for scaling options.
Post time to comments.

Compare 170108.


Related:
CrossFit WOD 180515 Tips With Rory McKernan
Rob Forte and Chris Hogan do Helen
Helen Demo


Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

Men: 1-pood kettlebell
Women: 12-kg kettlebell

Monday 180514

Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups

Men: 275 lb.
Women: 185 lb.

Scroll for scaling options.
Post rounds completed to comments.

Compare to 150116.


Related:
CrossFit WOD 180514 Tips With Rory McKernan
Simplifying the Deadlift With Coach Glassman
Midline Stabilization: The GHD Sit-Up


Scaling
This AMRAP is heavy and includes a high volume on the GHD. Newer athletes should reduce the load on the deadlift and avoid the GHD. The deadlift should be heavy yet manageable.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups, to parallel

Men: 225 lb.
Women: 155 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 sit-ups

Men: 135 lb.
Women: 95 lb.

Sunday 180513

Rest Day


"Separate Is Not Equal in the Marine Corps," The New York Times.

Post thoughts to comments.

Saturday 180512

3 rounds for time of:
50 medicine-ball cleans
Run 800 meters

Men: 20-lb. ball
Women: 14-lb. ball

Scroll for scaling options.
Post time to comments.

Compare to 140614.


Related:
CrossFit WOD 180512 Tips With Rory McKernan
The Medicine-Ball Clean


Scaling
This workout is relatively long and should be tailored so that you can keep moving the entire time. Use a ball that allows you to complete large sets of cleans. Beginners may want to reduce the reps and the run distance.

Intermediate Option
3 rounds for time of:
40 medicine-ball cleans
Run 800 meters

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
3 rounds for time of:
25 medicine-ball cleans
Run 600 meters

Men: 10-lb. ball
Women: 6-lb. ball

Friday 180511

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180511 Tips With Rory McKernan
The Dumbell Press


Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.

Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups

Men: Use 2 40-lb. DBs for presses
Women: Use 2 30-lb. DBs for presses

Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses
10 ring rows

Men: Use 2 20-lb. DBs for presses
Women: Use 2 10-lb. DBs for presses

Thursday 180510

5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box

Scroll for scaling options.
Post reps completed to comments.


Related:
CrossFit WOD 180510 Tips With Rory McKernan


Scaling
Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue. Each 2-minute working period should be done at a quick pace so you can avoid resting until the interval is over.

Intermediate Option
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 30-in. box
Women: 24-in. box

Beginner Option
4 rounds for reps of:
2 minutes of burpee box step-ups
Rest 1 minute

Men: 15-in. box
Women: 12-in. box

Tuesday 180508

For time:
3 rounds of:
  5 bar muscle-ups
  5 snatches
Then, 3 rounds of:
  15 deadlifts
  30 squats
Then, 3 rounds of:
  5 bar muscle-ups
  5 cleans

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180508 Tips With Rory McKernan
The Kipping Bar Muscle-Up


Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option
For time:
3 rounds of:
  10 chest-to-bar pull-ups
  5 snatches
Then, 3 rounds of:
  15 deadlifts
  30 squats
Then, 3 rounds of:
  10 chest-to-bar pull-ups
  5 cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
For time:
3 rounds of:
  5 jumping pull-ups
  5 snatches
Then, 3 rounds of:
  10 deadlifts
  15 squats
Then, 3 rounds of:
  5 jumping pull-ups
  5 cleans

Men: 65 lb.
Women: 45 lb.

Monday 180507

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Scroll for scaling options.
Post time and load to comments.

Compare to 170101.


Related:
CrossFit WOD 180507 Tips With Rory McKernan
The Dumbbell Thruster


Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

Sunday 180506

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

Scroll for scaling options.
Post loads to comments.

Compare to 151018.


Related:
CrossFit WOD 180506 Tips With Rory McKernan
Points of Performance in the Push Press


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.

Friday 180504

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or you trip up on your double-unders, redo it before moving back to the other exercise.

Scroll for scaling options.
Post time to comments.

Compare to last week.


Related:
CrossFit WOD 180504 Tips With Rory McKernan
Fixing Common Rowing Errors


Scaling
Use your experience with this workout last week to improve upon your overall time. If you missed any row intervals, rest more so as not to miss any this time. If you made all the intervals, try to rest less and improve upon overall time. If you skipped it last week, see the scaling options there.

Thursday 180503

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

Scroll for scaling options.
Post loads to comments.

Compare to 171213.


Related:
CrossFit WOD 180503 Tips With Rory McKernan
Front Squat Development With Pat Sherwood


Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Beginner Option
Back squat 3-3-3-2-2-1-1-1 reps

Wednesday 180502

Run 5,000 meters

Scroll for scaling options.
Post time to comments.

Compare to 160215.


Related:
CrossFit WOD 180502 Tips With Rory McKernan
5K Trail Run With the CrossFit Media Team


Scaling
This is a longer-duration workout. Intermediate athletes do not need to scale this, but newer athletes may want to reduce the distance.

Beginner Option
Run 3,000 meters

Monday 180430

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box

Scroll for scaling options.
Post rounds completed to comments.

Compare to 140324.


Related:
CrossFit WOD 180430 Tips With Pat Sherwood
Fixing the Dip in the Push Press


Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box

Sunday 180429

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Scroll for scaling options.
Post loads to comments.

Compare to 170920.


Related:
CrossFit WOD 180429 Tips With Pat Sherwood
Overhead Squat Development With Pat Sherwood
The Snatch Balance
The Hang Snatch


Scaling
Most athletes will be able to perform this workout as prescribed. The number of reps decreases as movements become more complicated, which will help newer athletes become comfortable with squat snatches.

Saturday 180428

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

Scroll for scaling options.
Post time to comments.


Related:
CrossFit WOD 180428 Tips With Pat Sherwood
Fixing Common Rowing Errors

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.


Scaling
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.

Intermediate Option
5 rounds for time of:
1 sub-0:48 250-m row
100 unbroken single-unders

If the row takes longer than 48 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Beginner Option
3 rounds for time of:
1 sub-0:55 250-m row
100 single-unders

If the row takes longer than 55 seconds, redo it before moving back to the other exercise.

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