Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

Complete as many rounds and reps as possible in 16 minutes of:
400-meter run
6 burpees to a 6-inch target
6 bar muscle-ups
10 dumbbell walking lunges

♀ 35 lb
♂ 50 lb

Post round and reps to comments

Scaling:
Today’s workout is an AMRAP! Focus on being smooth on the burpees, breaking muscle-ups or toes-to-bars as needed, and going unbroken on the lunges. For the burpees, jump to a target that is 6 inches above your fingertips when your arms are extended. Use a dumbbell weight that allows you to do the lunges unbroken for all 16 minutes while holding the dumbbells in a farmers carry position. If you finish on the run, every 50 meters completed equals 1 rep. Aim to get 3 to 5 rounds.

Intermediate option:
Complete as many rounds and reps as possible in 16 minutes of:
400-meter run
6 burpees to a target
8 toes-to-bars
10 dumbbell walking lunges

♀ 25 lb
♂ 45 lb

Beginner option:
Complete as many rounds and reps as possible in 14 minutes of:
200-meter run
4 burpees to a target
6 sit-ups
9 bodyweight walking lunges

Coaching cues:
On the bar muscle-ups, press the pull-up bar toward the hips and keep the body as close to the bar as possible. The further the body is away from the bar, the harder it will be to make the transition.

Resources:
Running Fundamentals
The Burpee
The Kipping Bar Muscle-Up
The Kipping Toes-to-Bar
The AbMat Sit-Up
CrossFit Online Course - Dumbbells

Find a gym near you:
View the CrossFit map

In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell

Post total calories rowed in comments.

Scaling:
Today’s workout is interval based. Your score is the total calories rowed over 4 rounds. The work-to-rest ratio is two to one. The dumbbell bench presses should be completed in 2 sets at the most. The back squat should be taken from a rack, and the load should be moderate so you can complete all 9 reps unbroken. For the dumbbell snatches, focus on smooth, efficient movement. Try to recover and avoid being explosive. Check the clock as you get on the rower for the first round, and use that as a goal to match that for the additional rounds. Aim to have 1 minute to 90 seconds on the rower each round.

Intermediate option:
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 25-lb dumbbells and 95-lb barbell
♂ 45-lb dumbbells and 135-lb barbell

Beginner option:
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 20-lb dumbbells and 65-lb barbell
♂ 35-lb dumbbells and 95-lb barbell

Coaching cues:
During the back squat, bring your belly button toward your spine, squeeze your stomach, and without releasing your tight position, send your hips back and down.

Resources:
CAP Demo | Dumbbell Bench Press
The Back Squat
The Dumbbell Power Snatch
Rowing Technique Tips

Find a gym near you:
View the CrossFit map

Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

20 rounds for time of:
2 power cleans
3 box jumps
4 chest-to-bar pull-ups

♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box

Post time to comments.

Scaling:
Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.

Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.

Intermediate option:
20 rounds for time of:
2 power cleans
3 box jumps
4 pull-ups

♀ 95 lb and 20-inch box
♂ 135 lb and 24-inch box

Beginner option:
12 rounds for time of:
2 power cleans
3 box step-ups
4 ring rows

♀ 65 lb and 12-inch box
♂ 95 lb and 20-inch box

Coaching cues:
Widen your grip slightly on the chest-to-bar pull-ups and try to extend your upper body toward the bar. This will reduce the range of motion a little and make it easier for you to get your chest to the bar.

Resources:
The Power Clean
The Box Jump
The Kipping Chest-to-Bar Pull-Up
The Box Step-Up
The Ring Row

Find a gym near you:
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Rest Day

Featured Article
Are You Sick, Well, or Fit? Why You Need to Track Your Health Markers

CrossFit defines fitness as the ability to perform a wide range of tasks across various movements and durations, and health as the sustained capacity to do so throughout one's life. Health exists on a continuum from sickness to fitness, with optimal health providing a buffer against disease. Tracking both performance and health markers, such as blood sugar levels, lipid profiles, and physical performance metrics, is crucial for understanding and improving overall well-being. By consistently adopting healthy behaviors, you can move further along the continuum toward peak fitness, enhancing long-term vitality and resilience against disease and decrepitude.

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3 rounds for time of:
20 sumo deadlift high pulls
40 GHD sit-ups
120 double-unders

♀ 65 lb
♂ 95 lb

Scaling:
Today’s workout is a moderate-duration effort and will challenge the integrity of your midline. Your goal should be to keep each round to 5 minutes or less. The loading of the barbell should be light and allow you to perform at least 10 reps every time you pick it up. Spend no more than 2 minutes performing double-unders. If you have not been consistent in accumulating volume on the GHD within the last few weeks, reduce the reps and range of motion for this movement.

Intermediate option:
3 rounds for time of:
20 sumo deadlift high pulls
20 GHD sit-ups to parallel
60 double-unders

♀ 55 lb
♂ 75 lb

Beginner option:
3 rounds for time of:
20 sumo deadlift high pulls
20 AbMat sit-ups
60 single-unders

♀ 35 lb
♂ 45 lb

Resources:
The Sumo Deadlift High Pull
The GHD Sit-Up
The Double-Under
Training the GHD Sit-Up
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
View the CrossFit map

Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

♀ 35 lb
♂ 45 lb

Compare to 220808.

Post time to comments.

Scaling:
Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups to crank out large sets that test your conditioning.

Intermediate option:
For time:
1,000-meter row
50 thrusters
30 pull-ups

♀ 25 lb
♂ 35 lb

Beginner option:
For time:
800-meter row
30 thrusters
20 ring rows

♀ 15 lb
♂ 25 lb

Resources:
Rowing
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
Jackie: CrossFit WOD Tips

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article:
Coaching the Low Catch

When doing Olympic lifts, it's essential to master both components: lifting the bar and dropping under it. Many CrossFit athletes struggle with the latter, often defaulting to lifting the bar higher rather than combining both actions. Learn a series of progressive exercises focused on the snatch and clean to help you develop the necessary skills to pull and drop under the bar effectively. These exercises include the snatch-grip squat press, overhead squat, and snatch balance, among others. Proper technique, mental preparation, and the guidance of a knowledgeable coach are critical as you learn and perform these lifts.

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Hero workout of your choice.

Review the list of heroes and honor one with an all-out effort. Post choice of workout and results to comments.

Compare to 230911.

Scaling: Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a high volume of reps. Consider the movements you have already completed this week and make sure you pick a Hero workout that allows you to keep moving. Hero workouts that emphasize moderate rep ranges and time domains (10 to 30 reps per movement, approximately 15- to 20-minute range) are good choices.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Resources:
CrossFit Hero and Tribute Workouts
Fallen But Not Forgotten: How CrossFit’s Hero Workouts Honor Fallen Service Members

Find a gym near you:
View the CrossFit map

For time:

1 round of:
30 push jerks
15 ring dips
3 rope climbs to 15 feet

Then, 2 rounds of:
20 push jerks
10 ring dips
2 rope climbs to 15 feet

Then, 3 rounds of:
10 push jerks
5 ring dips
1 rope climb to 15 feet

♀ 75 lb
♂ 115 lb

Scaling:
In today’s workout, be sure to pay attention to the scheme of each triplet. Rounds are increasing and reps are decreasing throughout each section. The loading of the barbell should allow you to do at least 10 reps unbroken every time you pick it up. For the ring dips and rope climbs, manage your reps, and don’t push to failure. Consider breaking the ring dips into sets of 5 to minimize fatigue and keep pushing forward through the workout.

Intermediate option:
For time:

1 round of:
30 push jerks
5 ring dips
2 rope climbs to 15 feet

Then, 2 rounds of:
20 push jerks
5 ring dips
1 rope climb to 15 feet

Then, 3 rounds of:
10 push jerks
5 ring dips
1 rope climb to 15 feet

♀ 65 lb
♂ 95 lb

Beginner option:
For time:

1 round of:
15 push jerks
5 jumping ring dips
3 pull-to-stands

Then, 2 rounds of:
10 push jerks
5 jumping ring dips
2 pull-to-stands

Then, 3 rounds of:
5 push jerks
5 jumping ring dips
1 pull-to-stand

♀ 35 lb
♂ 45 lb

Resources:
The Push Jerk
The Ring Dip
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Grip-Saving Way To Rope Climb

Find a gym near you:
View the CrossFit map

Every 3 minutes for 7 sets:
5 squat snatches
15 bar-facing burpees

♀ 125 lb
♂ 185 lb

Post fastest and slowest time to comments.

Scaling:
Today’s workout is meant to be sprint efforts. The loading of the squat snatch is meant to be on the heavier side. This will force most athletes to perform 5 fast singles in each set. Push the pace on the burpees and finish as quickly as possible. Scale the loading of the barbell and the number of burpees to complete each set in 2 minutes or less, giving you at least 1 minute of rest between sets.

Intermediate option:
Every 3 minutes for 7 sets:
5 squat snatches
15 bar-facing burpees

♀ 95 lb
♂ 135 lb

Beginner option:
Every 3 minutes for 7 sets:
5 hang power snatch + overhead squats
10 bar-facing burpees

♀ 35 lb
♂ 45 lb

Resources:
The Snatch
Bar-Facing Burpee Efficiency Tips
The Hang Power Snatch
The Overhead Squat
What Is a Snatch?

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article:
Three Important Ab Exercises

The value of the glute-ham developer (GHD) sit-up, hollow rock, and L-sit as effective exercises for abdominal and hip flexor development cannot be understated. Some believe these movements, particularly the GHD sit-up, are harmful or ineffective for targeting the abs. This article emphasizes the importance of correct form and muscle engagement to reap the full benefits, such as improved midline stabilization, shoulder strength, and hip flexor function. In many conventional fitness programs, crunches are the staple. In CrossFit, we recommend a balanced approach that includes hip extension exercises like squats and deadlifts to complement abdominal training.

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5 rounds for time of:
400-meter run
1,600-meter Echo bike

Post time to comments.

Scaling:
Today’s workout is a longer endurance-based effort. Push to complete a single round in 6 minutes or less. If you expect this workout to take you longer than 30 minutes, scale the distance of both the run and bike.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds for time of:
400-meter run
700-meter Echo bike

Resources:
CrossFit Online Course - Running
From the Archives: Running Technique
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Diane

21-15-9 reps for time of:
Deadlifts
Handstand push-ups

♀ 155 lb
♂ 225 lb

Compare to 200602.

Post time to comments.

Scaling:
Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. The load on the barbell is meant to be moderately heavy and allow you to complete each round in 3 sets or less. Scale the handstand push-ups as needed to complete your first set in no more than 3 minutes.

Intermediate option:
For time:
21-15-9
Deadlifts
12-9-6
Handstand push-ups

♀ 105 lb
♂ 155 lb

Beginner option:
For time:
21-15-9
Deadlifts
12-9-6
Pike push-ups

♀ 55 lb
♂ 75 lb

Resources:
The Deadlift
The Kipping Handstand Push-Up
Handstand Push-Up Variations

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article
The Lowly Push-Up Revisited

The push-up is a commonly underestimated yet highly effective full-body exercise. Despite its frequent use in warm-ups and workouts, many athletes fail to perform push-ups with proper technique, leading to lost benefits. This article outlines the key elements of a "perfect" push-up, including correct hand placement, full-body tension, and proper scapular movement, while warning against common mistakes like flaring elbows and losing midline stability. It also provides a detailed progression plan for you to develop push-up strength and technique, highlighting the value of consistency and proper form in achieving push-up mastery.

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Complete as many reps as possible in 5 minutes of:
Shuttle runs

Complete as many reps as possible in 5 minutes of: Burpee bar muscle-ups

Complete as many reps as possible in 5 minutes of: Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Post reps to comments.

Scaling:
Today’s workout is a bit of a gut check and a test of your willingness to keep moving. Expect your muscular stamina and endurance to fatigue across each 5-minute effort. Aim to complete at least 4 shuttle runs per minute and 5 burpee bar muscle-ups per minute.

Intermediate option:
Complete as many reps as possible in 5 minutes of:
Shuttle runs

Complete as many reps as possible in 5 minutes of: Burpee chest-to-bar pull-ups

Complete as many reps as possible in 5 minutes of:
Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Beginner option:
Complete as many reps as possible in 5 minutes of:
Shuttle runs

Complete as many reps as possible in 5 minutes of:
Burpee jumping pull-ups

Complete as many reps as possible in 5 minutes of:
Shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Resources:
The Burpee
The Kipping Bar Muscle-Up

Find a gym near you:
View the CrossFit map

For time:
25 hang power cleans
50 front squats
25 hang power cleans

♀ 115 lb
♂ 165 lb

Post time to comments.

Scaling:
Today’s workout is a pyramid-style chipper with a moderately heavy load. Aim to complete the cleans in at least sets of 5 reps and expect the front squats to be a grind. In both movements, hang on for one more rep than you think you can. Focus on keeping the elbows high during the front squats and leading with the elbows out of the bottom of each rep.

Intermediate option:
For time:
25 hang power cleans
50 front squats
25 hang power cleans

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
15 hang power cleans
30 front squats
15 hang power cleans

♀ 55 lb
♂ 75 lb

Resources:
The Hang Power Clean
The Front Squat
Going Deep in the Squat

Find a gym near you:
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For time:
200-meter row
30-second plank hold
400-meter row
1-minute plank hold
600-meter row
1.5-minute plank hold
800-meter row
2-minute plank hold
1,000-meter row
2.5-minute plank hold

Post time to comments.

Scaling:
Today’s workout is an increasing ladder of rowing and plank holds. Expect the plank holds to be much more challenging after rowing. Your goal should be to push the pace on each row and go unbroken on the plank holds. Perform the plank holds from your toes and forearms or with straight arms. Scale to your knees if you cannot hold from your toes for at least 30 seconds.

Intermediate option:
For time:
200-meter row
20-second plank hold
400-meter row
40-second plank hold
600-meter row
60-second plank hold
800-meter row
80-second plank hold
1,000-meter row
100-second plank hold

Beginner option:
For time:
100-meter row
20-second plank hold from the knees
200-meter row
30-second plank hold from the knees
300-meter row
40-second plank hold from the knees
400-meter row
50-second plank hold from the knees
500-meter row
60-second plank hold from the knees

Resources:
Rowing Technique Tips
Plank Hold
Plank Variations

Find a gym near you:
View the CrossFit map

Rest Day

Recommended: Watch, “Interview With Terrence Ogden of Project Grit”

This year, Terrence Ogden, founder of Project Grit, completed a 75-mile ruck with 20 other participants, including several CrossFit athletes, and was struck by how natural a fit rucking is for people who train CrossFit. Rucking builds endurance, strength, and mental toughness. CrossFit is a great way to prepare for rucking and rucking is a great addition to a CrossFit program.

Watch Now →

Complete as many rounds and reps as possible in 20 minutes of:
3 wall walks
6 thrusters
18 burpees over the barbell

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments

Scaling:
This will be a grind. The total volume of this workout will challenge the best of us. The technical portion of the wall walks and thrusters will become a challenge as the fatigue settles in. The goal is to complete 5 to 6 rounds. Scale by lowering the wall walk volume or range of motion, and lowering the thruster weight.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
2 wall walks
6 thrusters
18 burpees over the barbell

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
3 inchworms + push-up
6 thrusters
12 burpees over the barbell

♀ 45 lb
♂ 65 lb

Resources:
The Wall Walk
The Thruster
Bar-Facing Burpee Efficiency Tips
CAP Demo | Lateral Burpee Over Bar

Find a gym near you:
View the CrossFit map

Weighted strict muscle-up 1-1-1 reps

Then,
For time:
30 ring muscle-ups
*Every time you break, perform 10 box jumps.

♀ 24 inches
♂ 30 inches

Post loads and time to comments.

Scaling:
Today, the goal is to see how much weight you can hold with your legs, using a medicine ball or on a weight belt around your waist, while performing a strict muscle-up. If you cannot perform a strict muscle-up, consider a strict weighted or unweighted pull-up. Beginner athletes can work on the low-ring muscle-up progression for 15 minutes. All athletes should add weight in a way that enables them to safely descend from the muscle-up or pull-up.

After the weighted strict muscle-ups, complete 30 muscle-ups for time. Push so you approach failure in your sets to avoid accumulating excess box jumps. With that said, if you have not yet reached 30 reps, cap the workout at a max of 6 sets.

Intermediate option:
Weighted strict pull-up 1-1-1 reps

Then,
6 sets for max reps:
Ring muscle-ups
*Following each set, complete 10 box jumps.

♀ 24 inches
♂ 30 inches

Beginner option:
15 minutes to practice the low-ring muscle-up progression

Then,
5 rounds for time:
6 ring muscle-up transitions
10 box jumps or step-ups

♀ 12 inches
♂ 20 inches

Resources:
The Strict Muscle-Up
The Kipping Muscle-Up
Developing a Muscle-Up
Training Threshold, Part 2: Muscle-Up
The Box Jump

Find a gym near you:
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Rest day

Featured Article

Training at a CrossFit affiliate is an ideal scenario. Here, we have all the necessary equipment and a built-in community of friends, supporters, and coaches dedicated to our success. But even if we go to a great affiliate, that doesn’t mean we need to forgo our own gym. With a workout area at home, we can work on the many movements included in CrossFit programming any time we want. Knocking out a few pull-ups or muscle-up transition drills while watching our favorite TV show is a great strategy to improve our pull-ups or muscle-ups. Every morning or evening is an opportunity to do some mobility work and practice air squats, thrusters, handstands, or any other skill we want to master.

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7 rounds for time of:
7 single-dumbbell devil’s presses
100-meter single-dumbbell carry

♀ 35 lb
♂ 50 lb

Post time to comments

Scaling:
The goal of today is to keep moving. This is grunt work with a low level of technique involved. Don’t use the dumbbell as a reason to take breaks. Try to complete this workout in under 15 minutes.

Intermediate option:
7 rounds for time of:
7 single-dumbbell devil’s presses
100-meter single-dumbbell carry

♀ 20 lb
♂ 35 lb

Beginner option:
7 rounds for time of:
7 single-dumbbell devil’s presses
100-meter run

♀ 15 lb
♂ 20 lb

Resources:
Single-Arm Kettlebell Farmers Carry

Find a gym near you:
View the CrossFit map

Back squat 1-1-1-1-1-1-1 reps

Goal is 85% and above on every set

Rest 3 to 4 minutes between sets.

Post loads to comments.

Scaling:
The goal here is to start heavy and stay heavy. For those who know their recent max, holding 85% and above will be a great challenge. For all athletes, and particularly those who are newer to strength days, work at a weight that is challenging, but still enables you to maintain sound mechanics.

Intermediate option:
Same as Rx’d.

Beginner option:
Back squat 3-3-3-3-3-3 reps

To make a lift more challenging, add an active pause at the bottom of the squat instead of increasing the weight. Strength will come from the quality and the time under tension, rather than from a heavier load on a single squat, especially if you load suboptimal positions.

Resources:
The Back Squat

Find a gym near you:
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30-25-20-15-10 reps for time of:
Double-under crossovers
Toes-to-bars

Post times to comments.

Scaling:
This is a twist on the classic CrossFit benchmark Annie. The idea is to increase the difficulty of the rope skill and mix it with a more advanced gymnastics movement. It is expected that you will trip more with the double-under crossovers than with the standard double-under. You may need to add a few singles between the doubles, but keep chipping away. The goal is to make it less than 7 minutes for the more proficient athletes, and up to 15 minutes for less-experienced athletes in order to practice these skills.

Intermediate option:
21-18-15-12-9 reps for time of:
Double-under crossover attempts
Toes-to-bars

Beginner option:
15-12-9-6-3 reps for time of:
Single-under crossovers
Hanging knee raises

Resources:
Double-Under Crossovers at the CrossFit Games
Single-Under Crossovers
The Kipping Toes-to-Bar

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article 15 Years as an Affiliate, A Culture of Fitness

When someone asks, “What is CrossFit?,” the best way to grasp its ethos is to ask them, “What are you doing at 9 a.m. tomorrow?” Experiencing CrossFit firsthand is truly the most effective explanation. It is more than just a fitness program, it is a lifestyle that challenges individuals to push their physical limits beyond what they thought possible. Through CrossFit, individuals not only build physical strength but also enhance cognitive abilities and strengthen the mind-body connection. It serves as a sanctuary for individuals seeking a pause from life’s external stressors, offering a structured outlet managed by dedicated coaches who guide them through detailed, planned sessions.

Continue Reading →

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With a partner, on a running clock, for time:

At 0:00
10 rounds each:
7/10-calorie Assault bike

Rest

At 12:00
5 rounds each:
30 wall-ball shots

♀ 14 lb
♂ 20 lb

Post time to comments.

Scaling:
The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 15- to 20-second sprint each round.

The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.

Intermediate option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
5/8-calorie Assault bike

Rest

At 12:00
5 rounds each:
20 wall-ball shots

♀ 14 lb
♂ 20 lb

Beginner option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
20-second effort on Assault bike

Rest

At 12:00
5 rounds each:
10 wall-ball shots

♀ 6 lb
♂ 10 lb

Resources:
Air Bike Setup
Rogue Echo Bike
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Muscle snatch 1-1-1 reps

Snatch balance 1-1-1-1 reps

Squat snatch 1-1-1-1-1 reps

Post loads to comments.

Scaling:
The goal of this session is to use the muscle snatch and snatch balance to build confidence with a heavier load and get ready to PR your squat snatch. If you need to scale the complexity of the movement, you can reduce the load or the range of motion for both the snatch balance and the squat snatch.

Intermediate option:
Same as Rx’d.

Beginner option:
Hang muscle snatch 1-1-1 reps

Overhead squat 2-2-2-2 reps

Hang power snatch 1-1-1-1-1 reps

Resources:
The Muscle Snatch
The Snatch Balance
The Snatch
The Overhead Squat
The Hang Power Snatch

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article
Reigniting the Fire: How the CrossFit Community Helped Taylor Heim Take Back Her Life

If it weren’t for the endless supportive text messages from the members at Tarheel CrossFit, Taylor Heim would still weigh over 350 pounds.

If it weren’t for the coaches grabbing her by the hand and guiding her through recovery, Heim would still be fighting depression and an eating disorder.

If it weren’t for CrossFit, Heim would still be pre-diabetic.

“CrossFit genuinely saved my life,” she said.

At 15 years old, Heim was the fittest she had ever been. By her 20’s, she was fighting to take control of her life after facing domestic abuse.

But CrossFit helped lift Heim back up just when she felt she was at her lowest.

3 rounds for time of:
800-meter run
1 legless rope climb to 15 feet
3 rope climbs to 15 feet
30 GHD sit-ups

Post time to comments.

Scaling:
This is a longer-duration workout with a target of around 20 to 25 minutes. Reduce the volume and skill complexity as needed, then fight to keep it under 25 minutes rather than simply adding a time cap. First, reduce the height of the rope climb, then reduce the volume of rope climbs and/or GHD sit-ups, and reduce the run distance to keep each effort to 5 minutes or less. Beginners who are not experienced with rope climbs can use today to practice the foot hook — hold on to the rope and establish the foot hook, then hold for up to 10 seconds per effort.

Intermediate option:
3 rounds for time of:
800-meter run
1 legless rope climb to 10 feet
2 rope climbs to 15 feet
20 GHD sit-ups

Beginner option:
3 rounds for time of:
600-meter run
3 10-second foot holds
20 AbMat sit-ups

Resources:
The Rope Climb (Legless)
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The GHD Sit-Up
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

2-4-6-8-10 reps for time of:
Push jerks
Front squats

♀ 125 lb
♂ 185 lb

Post time to comments.

Scaling:
This is intended to be 5 to 8 minutes of work. Quality of movement will be rewarded compared with the grunt work from yesterday. This workout should be done after strong technique practice to focus on hip extension and the receiving position in the jerk, and bar path and the front rack in the front squat.

Some athletes should expect to be able to complete each set unbroken, but there is still value in staying heavy if you need to break the sets of 6 and 8 in half and the set of 10 into as many as 3 sets if necessary to preserve sound technique.

Intermediate option:
2-4-6-8-10 reps for time of:
Push jerks
Front squats

♀ 105 lb
♂ 155 lb

Beginner option:
2-4-6-8-10 reps for time of:
Push jerks
Front squats

♀ 55 lb
♂ 75 lb

Resources:
The Push Jerk
The Front Squat

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6 rounds for time of:
14/18-calorie row
30-foot sandbag carry

♀ 100 lb
♂ 150 lb

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Scaling:
Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes for the best and 12 minutes and under for everyone else. The row should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that allows you to grab it and go unbroken for all 6 rounds. This is a low-skill workout — put your head down and do the work. Nothing other than your desire to take a break should slow you down. If you do not have a sandbag, hold two kettlebells or dumbbells in the front-rack position and walk the same distance.

Intermediate option:
6 rounds for time of:
12/15-calorie row
30-foot sandbag carry

♀ 70 lb
♂ 100 lb

Beginner option:
6 rounds for time of:
8/10-calorie row
30-foot plate carry

♀ 25-lb plate
♂ 45-lb plate

Resources:
Rowing Technique Tips
Sandbag Training

Find a gym near you:
View the CrossFit map