Sunday 210131

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

Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.

Post loads to comments.
Compare to 190320.


Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.

Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.

Saturday 210130

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, or time for each to comments.
Compare to 170214.


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 dips that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.

Intermediate Option:
Can be completed as Rx’d

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 2,000 meters for time

Friday 210129

Rest Day

Post thoughts to comments.

Thursday 210128

Overhead squat 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Post loads to comments.
Compare to 200117.


Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Wednesday 210127

4 rounds for time of:

15 GHD sit-ups
30 thrusters
45 double-unders

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 180619.


Scaling:
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option:
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

♀ 35 lb. ♂ 45 lb.

Beginner Option:
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders

Tuesday 210126

Lane
5 rounds for max reps of:

¾ bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.


Scaling:
For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.

Intermediate Option:
5 rounds for max reps of:
2/3 bodyweight hang power snatches
Handstand push-ups

Rest as needed between rounds.

Beginner Option:
5 rounds, not for time of:
10 hang power snatches
10 push-ups

♀ 45 lb. ♂ 65 lb.

Monday 210125

Rest Day

Post thoughts to comments.

Sunday 210124

Martin
For time, with a partner:

2,000-m row
100 bodyweight deadlifts
50 thrusters (65/95 lb.)
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots (14/20 lb.)

Scaling:
This workout, created by Scott Meenagh, Martin Bell’s training partner, is meant to be performed in pairs. If completing it alone, cut all the reps in half. This year, Meenagh and CrossFit Airdrie have also created a version for those at home in lockdown, and they are encouraging athletes to partner up virtually. Examples of the Rx’d and home versions can be found here and here.

Limited Equipment Option:
For time, with a partner:
200 lateral jumps over a dumbbell
100 burpee snatches
50 dumbbell thrusters
100 lateral jumps over a dumbbell
100 hand-release push-ups
50 pull-ups
50 lateral jumps over a dumbbell
100 sit-ups
100 wall-ball get-ups

Saturday 210123

Complete as many rounds as possible in 20 minutes of:

25 burpees
15 bodyweight back squats

Post rounds completed to comments.
Compare to 091122.


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 reps ¾ bodyweight back squats

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

Friday 210122

3 rounds for time of:

30 pull-ups
400-meter run

Post time to comments.
Compare to 170816.


Scaling:
This workout contains a high volume of pull-ups. Reduce the pull-up reps so that each round takes no more than 3-4 sets to complete. Try to maintain intensity on the runs.

Intermediate Option:
3 rounds for time of:
20 pull-ups
400-meter run

Beginner Option:
3 rounds for time of:
20 assisted pull-ups
200-meter run

Thursday 210121

Rest Day

Post thoughts to comments.

Wednesday 210120

7 rounds for time of:

Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each 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. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.

Intermediate Option:
7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 3/4 bodyweight front squat for each pull taken.

Beginner Option:
4 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 front squat for each pull taken.

♀ 35 lb. ♂ 55 lb.

Tuesday 210119

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 40-lb. dumbbell
♂ 60-lb. dumbbell

Post rounds completed to comments.
Compare to 200604.


Scaling:
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

30-lb. dumbbell
45-lb. dumbbell

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk

10-lb. dumbbell
20-lb. dumbbell

Monday 210118

Complete as many rounds as possible in 20 minutes of:

4 strict pull-ups
8 push-ups with feet on a box
12 med-ball cleans

♀ 20-in.box, 14-lb. ball
♂ 24-in.box, 20-lb. ball

Post rounds completed to comments.


Scaling:
Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 kipping + 2 strict pull-ups
8 push-ups
12 med-ball cleans

♀ 10-lb. ball
♂ 14-lb. ball

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
4 assisted pull-ups
8 assisted push-ups
12 med-ball cleans

♀ 6-lb. ball
♂ 10-lb. ball

Sunday 210117

Rest Day

Post thoughts to comments.

Saturday 210116

5 rounds for time of:

50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 20-in. box ♂ 24-in. box

Post time to comments.


Scaling:
Reduce the reps and difficulty of the jumps so you can sprint each interval.

Intermediate Option:
5 rounds for time of:
35 double-unders
12 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 15-in. box ♂ 20-in. box

Beginner Option:
5 rounds for time of:
25 single-unders
10 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 6-in. box ♂ 12-in. box

Friday 210115

4 rounds for time of:

400-m run
1-minute handstand hold

Post time to comments.
Compare to 191126.


Scaling:
This pairing of dynamic and static movements should be completed quickly, with a fast running pace and nearly unbroken holds. Advanced athletes may choose to scale up and hold the handstands in free space.

Intermediate Option:
Can be completed as Rx’d

Beginner Option:
3 rounds for time of:
400-m run
1-minute plank hold

Thursday 210114

Andi
For time:

100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45 lb. ♂ 65 lb.

Post time to comments.

Scaling:
Choose a weight that is appropriately light and plan to break each exercise into multiple sets. Like with her cousin Angie, the goal for Andi is to finish all 400 reps as quickly as possible, so take short breaks that allow continuous movement.

Intermediate Option:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 35 lb. ♂ 45 lb.

Beginner Option:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 22 lb. ♂ 35 lb.

Wednesday 210113

Rest Day

Post thoughts to comments.

Tuesday 210112

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.
Compare to 181025.


Scaling:
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy deadlifts, 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
Deadlift 3-3-3-2-2-1-1-1 reps

Monday 210111

Task Tabata
300 reps for time, following the pattern:

20 seconds of pull-ups
10 seconds of rest
20 seconds of push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

After the round of squats, begin again with the pull-ups. Keep a running total of reps and continue working until 300 reps are completed. Post time to comments.


Scaling:
Reduce the total number of reps to be completed but preserve the 20-on, 10-off interval.

Intermediate Option:
225 reps for time

Beginner Option:
150 reps for time, following the pattern:

20 seconds of ring rows
10 seconds of rest
20 seconds of knee push-ups
10 seconds of rest
20 seconds of sit-ups
10 seconds of rest
20 seconds of squats
10 seconds of rest

Sunday 210110

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.


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

Saturday 210109

Rest Day

Post thoughts to comments.

Friday 210108

For time:

Run 3,000 meters

Post time to comments.


Scaling:
This is not a full sprint but should still be run at a faster pace than your 5K. Reduce the distance to complete the run in around 15 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:
Jog 2,000 meters

Thursday 210107

Lyla
10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups
Bodyweight clean and jerks

Post time to comments.


Scaling:
This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

Intermediate Option:
7-6-5-4-3-2-1 reps for time of:

Muscle-ups
¾ bodyweight clean and jerks

Beginner Option:
7-6-5-4-3-2-1 reps for time of:

Jumping pull-ups
Knee push-ups
⅓ bodyweight clean and jerks

Wednesday 210106

21-15-9 reps for time of:

Wall-ball shots
Row (calories)

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

Post time to comments.


Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.

Intermediate Option:
21-15-9 reps for time of:

Wall-ball shots
Row (calories)

14-lb. ball to 9-ft. target
20-lb. ball to 10-ft. target

Beginner Option:
15-12-9 reps for time of:

Wall-ball shots
Row (calories)

6-lb. ball to 9-ft. target
10-lb. ball to 10-ft. target

Tuesday 210105

Rest Day

Post thoughts to comments.

Monday 210104

Barbara Ann:
5 rounds, each for time, of:

20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders

Rest precisely 3 minutes between rounds.

Post time to comments.


Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option:
4 rounds, each for time, of:

10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders

Beginner Option:
3 rounds, each for time, of:

20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders

Sunday 210103

Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

Or,

Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

Post choice of girl and time to comments.


Scaling:
Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate Option:
Same reps as Rx’d

♀ 75 lb. ♂ 105 lb.

Beginner Option:
7 rounds for time of:
3 clean and jerks or snatches
3 burpees over the bar

♀ 45 lb. ♂ 65 lb.

Saturday 210102

Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters
Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400s, from 7:00-14:00 run 200s, and from 14:00-21:00 run 100s. Post number of strict pull-ups completed each round to comments.


Scaling:
Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Intermediate Option:
Can be completed as Rx’d

Beginner Option:
Complete as many reps as possible in 14 minutes of:

Jog 200 meters
10 ring rows

Friday 210101

Rest Day

Post thoughts to comments.

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