Tuesday 210928

5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 double-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.


Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round.

Intermediate Option:
5 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 1 double-under for each pull taken — e.g., if it takes 40 pulls on the rower, complete 40 double-unders before starting the next round.

Beginner Option:
3 rounds for time of:

Row 350♀ / 500♂meter in as few pulls as possible.

After each row, perform 2 single-unders for each pull taken — e.g., if it takes 40 pulls on the rower, complete 80 single-unders before starting the next round.

Monday 210927

50-30-20 reps for time of:

Thrusters
Pull-ups

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 061207.


Scaling:
Another classic combo of thrusters and pull-ups. Today’s variation is light weight and high rep. Choose a weight on the thruster that is lighter than what you’ve done for Fran.

Intermediate Option:
50-30-20 reps for time of:
Thrusters
Pull-ups

♀ 35 lb. ♂ 55 lb.

Beginner Option:
25-15-10 reps for time of:
Thrusters
Assisted pull-ups

♀ 15 lb. ♂ 22 lb.

Sunday 210926

Rest Day

Post thoughts to comments.

Saturday 210925

2 rounds for time of:

50-cal. row
25 handstand push-ups

Post time to comments.
Compare to 180928.


Scaling:
Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.

Intermediate Option:
2 rounds for time of:
50-cal. row
15 handstand push-ups

Beginner Option:
2 rounds for time of:
25-cal. row
25 assisted push-ups

Friday 210924

For time:

30 strict muscle-ups

Post time to comments.
Compare to 160820.


Scaling:
Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.

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

Thursday 210923

Back squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.
Compare to 150514.


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

Wednesday 210922

Rest Day

Post thoughts to comments.

Tuesday 210921

3 rounds for time of:

25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders

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

Post time to comments.
Compare to 180903.


Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.

Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders

♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. box

Beginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders

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

Monday 210920

3 rounds for time of:

15-cal. row
12 power snatches
9 burpees

♀ 65 lb. ♂ 95 lb.

Post time to comments.
Compare to 170622.


Scaling:
This is a sprint. Reduce the reps and loading so you can move quickly and with minimal rest.

Intermediate Option:
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees

♀ 55 lb. ♂ 75 lb.

Beginner Option:
3 rounds for time of:
12-cal. row
9 hang power snatches
6 burpees

♀ 35 lb. ♂ 45 lb.

Sunday 210919

For time:

800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots

♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target

Post time to comments.


Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.

Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots

♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. target

Beginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots

♀ 10-lb. Ball
♂ 16-lb. ball

Saturday 210918

Rest Day

Post thoughts to comments.

Friday 210917

Complete as many rounds as possible in 10 minutes of:

5 power cleans
10 toes-to-bars

♀ 135 lb. ♂ 205 lb.

Post rounds completed to comments.
Compare to 180811.


Scaling:
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

♀ 105 lb.♂ 165 lb.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee-raises

♀ 35 lb.♂ 55 lb.

Thursday 210916

Complete as many rounds as possible in 20 minutes of:

20-cal. row
15 dips
10 dumbbell Turkish get-ups

♀ 35-lb. DB ♂ 50-lb. DB

Post rounds completed to comments.
Compare to 201231.


Scaling:
The Turkish get-up requires coordination, balance, flexibility and strength. If you are unfamiliar with the skill, reduce the load and move deliberately. Choose a dip modification that allows you to complete the reps in 1-3 sets.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
10 dips
10 dumbbell Turkish get-ups

♀ 25-lb. DB ♂ 35-lb. DB

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 assisted push-ups
10 dumbbell Turkish get-ups

♀ 10-lb. DB ♂ 15-lb. DB

Wednesday 210915

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.


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

Tuesday 210914

Rest Day

Post thoughts to comments.

Monday 210913

For time:

21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope

Post time to comments.
Compare to 200305.


Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.

Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. rope

Beginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing

♀ 45 lb. ♂ 65 lb.

Sunday 210912

50-40-30-20-10 reps for time of:

Double-unders
GHD sit-ups

Post time to comments.


Scaling:
This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat.

Intermediate Option:
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Beginner Option:
50-40-30-20-10 reps of:
Single-unders
25-20-15-10-5 reps of:
Abmat sit-ups

Saturday 210911

3 rounds for time of:

Run 800 meters
Rest 2 minutes

Post time to comments.
Compare 200605.


Scaling:
These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less.

Beginner Option:
3 rounds for time of:
Run 600 meters
Rest 2 minutes

Friday 210910

Rest Day

Post thoughts to comments.

Thursday 210909

10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 200629.


Scaling:
Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.

Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups

Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back

Wednesday 210908

Christine
3 rounds for time of:

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

Post time to comments.

Compare to 130902.


Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading 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.

Tuesday 210907

Shoulder press 5-5-5-5-5 reps

Post loads to comments.
Compare to 130731.


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

Monday 210906

Rest Day

Post thoughts to comments.

Sunday 210905

Complete as many rounds as possible in 15 minutes:

25 toes-to-bars
50 burpees
75 wall-ball shots

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

Post rounds completed to comments.


Scaling:
​ This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 15 minutes:
15 toes-to-bars
35 burpees
50 wall-ball shots

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

Beginner Option:
Complete as many rounds as possible in 15 minutes:
20 sit-ups
30 burpees
40 wall-ball shots

♀ 6-lb. ball
♂ 10-lb. ball

Saturday 210904

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Post time for each interval to comments.
Compare to 180308.


Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.

Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters

Friday 210903

Complete as many rounds as possible in 12 minutes of:

2 power snatches
4 power cleans
60 double-unders

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.


Scaling:
This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders

♀ 85 lb. ♂ 125 lb.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 single-unders

♀ 45 lb. ♂ 65 lb.

Thursday 210902

Rest Day

Post thoughts to comments.

Wednesday 210901

5 rounds for time of:

Run 400 meters
1 legless rope climb, 15 ft.
3 rope climbs, 15 ft.

Post time to comments.


Scaling:
Reduce the reps or choose a challenging pull exercise for the rope climbs.

Intermediate Option:
5 rounds for time of:
Run 400 meters
3 rope climbs, 15 ft.

Beginner Option:
3 rounds for time of:
Run 400 meters
3 rope climbs, lying to standing

Tuesday 210831

For time:

10 muscle-ups
100 squats
10 muscle-ups
100-cal. row

Post time to comments.


Scaling:
Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.

Intermediate Option:
For time:
7 muscle-ups
100 squats
7 muscle-ups
100-cal. row

Beginner Option:
For time:
5 sets of: 3 assisted pull-ups + 3 push-ups
50 squats
5 sets of: 3 assisted pull-ups + 3 push-ups
50-cal. row

Monday 210830

Push press 5-5-5-5-5 reps

Post loads to comments.


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

Sunday 210829

Rest Day

Post thoughts to comments.

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