Monday 181015

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

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Post loads and jump rope reps to comments.

Compare to 161224.


Related:
The Single-Dumbbell Overhead Squat
• Read: The Role of Bench Press in Strength Training


Scaling
Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.

Beginner Option
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
10 minutes of jump rope practice

Sunday 181014

3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-ups

Men: 75-lb. SDHP
Women: 55-lb. SDHP

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Post time to comments.

Compare to 051225.


Related:
The Sumo Deadlift High Pull: Core to Extremity
"Why Sumo Deadlift High Pull?"


Scaling
Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks during each round of sumo deadlift high pulls and pull-ups, but aim for fewer than 3.

Intermediate Option
3 rounds for time of:
1,000-m row
40 sumo deadlift high pulls
20 pull-ups

Men: 75-lb. SDHP
Women: 55-lb. SDHP

Beginner Option
3 rounds for time of:
500-m row
20 sumo deadlift high pulls
10 ring rows

Men: 45-lb. SDHP
Women: 35-lb. SDHP

Saturday 181013

For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

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Post time to comments.

Compare to 140712.


Related:
• Read: How Long Can You Handstand It?
Handstand Walk Progression


Scaling
If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.

Intermediate Option
For time:
2-minute handstand hold
100 squats
25-meter handstand walk
100 squats
20 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 2 minutes before moving on to the squats.

Beginner Option
For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 knee push-ups

Perform the inverted hold with the hands on the ground and the feet or knees on a box and accumulate a total of 2 minutes before moving on to the squats.

Thursday 181011

Overhead squat 5-5-5-3-3-3-1-1-1 reps

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Post loads to comments.


Related:
The Overhead Squat: Simple Yet Nettlesome


Scaling
Most athletes can complete this workout as prescribed. Newer athletes should start light and spend ample time drilling their overhead squat mechanics.

Wednesday 181010

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

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

Scroll for scaling options.
Post time to comments.


Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.


Related:
The American Kettlebell Swing


Scaling
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

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

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees

Men: 16-kg kettelbell
Women: 12-kg kettlebell

Tuesday 181009

Deadlift 10-10-5-5-3-3 reps

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Related:
The Deadlift
Common Flaws in the Deadlift


Scaling
All athletes can attempt this workout as prescribed. Newer athletes should start light and treat the early, larger sets as practice. More experienced athletes should try for as heavy as they are capable at each set of reps.

Sunday 181007

For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

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Post time to comments.

Compare to 090618.


Related:
The Wall Ball
The Kipping Pull-Up
• From the vault: Workout Demo, 070423


Scaling
Reduce the reps so the first round of wall-ball shots can be completed unbroken. Throughout the workout each set of reps should require only two to three sets to complete.

Intermediate Option
For time:
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
10 wall-ball shots
10 pull-ups

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Beginner Option
For time:
35 wall-ball shots
35 jumping pull-ups
20 wall-ball shots
20 jumping pull-ups
10 wall-ball shots
10 jumping pull-ups

Men: 10-lb. ball to 9 ft.
Women: 6-lb. ball to 8 ft.

Saturday 181006

4 rounds for time of:
400-m run
200-m farmers carry

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

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Post time to comments.


Related:
Pose-Running Drills: Lean and Pull


Scaling
Choose a set of dumbbells that you can carry 200 meters without setting down when fresh. This workout should be a steady effort. Avoid stopping to rest.

Intermediate Option
4 rounds for time of:
400-m run
200-m farmers carry

Men: 30-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
3 rounds for time of:
400-m run
200-m farmers carry

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells

Friday 181005

3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb.
Women: 105 lb.

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Post total reps to comments.


Related:
The Power Clean


Scaling
Reduce the loading on the power clean, but maintain a work-rest interval that encourages sprint efforts.

Intermediate Option
3 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 115 lb.
Women: 80 lb.

Beginner Option
2 rounds for max reps:
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 65 lb.
Women: 45 lb.

Thursday 181004

Rest Day


"More Evidence That Nutrition Studies Don’t Always Add Up," The New York Times.

Post thoughts to comments.

Wednesday 181003

For time:
21 back squats
42 GHD sit-ups
15 back squats
30 GHD sit-ups
9 back squats
18 GHD sit-ups

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.

Post time to comments.
Compare to 120726.


Related:
The Back Squat
The GHD Sit-Up


Scaling
Reduce the back squat load so that the first round can be completed in 3 sets or fewer. Beginner and intermediate athletes may want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
21-15-9 reps for time of:
Back squats
GHD sit-ups

Men: 185 lb.
Women: 125 lb.

Beginner Option
For time:
15 back squats
30 sit-ups
12 back squats
24 sit-ups
9 back squats
18 sit-ups

Men: 95 lb.
Women: 65 lb.

Tuesday 181002

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

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Post loads to comments.
Compare to 180205.


Related:
The Shoulder Press
The Push Press
The Push Jerk


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

Monday 181001

For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box

Scroll for scaling options.

Post time to comments, or find a partner, complete 2018 Team Series Event 8 and log your score on the leaderboard.


Related:
Toes-to-Bar Progression
The Dumbbell Power Snatch


Scaled Option
For time:
30 hanging knee-raises
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 hanging knee-raises

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

If needed, substitute AbMat sit-ups for the knee-raises and further reduce the weight of the dumbbells. Ignoring the dumbbells and performing unweighted box step-overs is also an option.

Sunday 180930

Rest Day


"En Banc 9th Circuit Grills San Francisco on Soda Warning-Label Law," Courthouse News Service.

Post thoughts to comments.

Saturday 180929

1 rep of the following complex for max load:
Deadlift / hang clean / hang clean and jerk

Post max successful lift to comments, or find a partner, complete 2018 Team Series Event 7 and log your score on the leaderboard.


Scaling
Most athletes can complete this lift as prescribed.

Friday 180928

2 rounds for time of:
50-cal. row
25 handstand push-ups

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 6 and log your score on the leaderboard.


Related:
The Kipping Handstand Push-Up


Scaled Option
2 rounds for time of:
50-cal. row
25 hand-release push-ups

Modify further to knee push-ups if the set of 25 will take you more than 5 sets.

Thursday 180927

10-9-8-7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
Squat snatches

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 5 and log your score on the leaderboard.


Related:
Bar Muscle-up Variations
The Snatch


Scaled Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Squat snatches

Men: 65 lb.
Women: 45 lb.

If you struggle with pull-ups, use assistance. For the squat snatch, pick a load at which you can complete the first round unbroken. If needed, reduce the overall volume by skipping the first few rounds (start with 8 or 7 and work your way down).

Wednesday 180926

Rest Day


"Big Food’s Poisonous Propaganda," Project Syndicate.

Post thoughts to comments.

Tuesday 180925

Run 5,000 meters

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Post time to comments.

Compare to 180502.


Related:
Pose-Running Drills: Lean and Pull


Scaling
Newer athletes should reduce the distance in order to finish in under 25 minutes. Intermediate athletes can perform this as Rx’d, just at a slower pace.

Beginner Option
Run 3,000 meters

Monday 180924

5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 4 and log your score on the leaderboard.


Scaled Option
5 rounds for time of:
50 single-unders
50-ft. single-arm overhead lunge

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Choose a dumbbell with which you can lunge 25 ft. without setting it down. Newer athletes can also reduce the number of rounds, reps of the single-under and distance of the lunge so that the workout can be completed in under 15 minutes.

Sunday 180923

21-15-9 reps for time of:
Pull-ups
Deadlifts

Men: 225 lb.
Women: 155 lb.

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 3 and log your score on the leaderboard.


Scaled Option
21-15-9 reps for time of:
Jumping pull-ups
Deadlifts

Men: 135 lb.
Women: 95 lb.

This workout is quick. Reduce the loading further if each round will take you more than 2-3 sets to complete.

Friday 180921

Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 135 / 95 lb.
20 squat cleans, 185 / 125 lb.
20 squat cleans, 225 / 155 lb.

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 2 and log your score on the leaderboard.


Scaled Option
Complete as many reps as possible in 7 minutes following this pattern:
20 squat cleans, 95 / 65 lb.
20 squat cleans, 135 / 95 lb.
20 squat cleans, 155 / 105 lb.

Newer athletes may want to further reduce the loading. The first load should be easy. The second load should be harder, but you should be able to complete the 20 reps in 2-3 minutes. The final load should be heavy for you but doable.

Thursday 180920

Complete as many reps as possible in 7 minutes of:
Bar-facing burpees

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 1 and log your score on the leaderboard.


Scaling
All athletes can complete this workout as prescribed. Newer athletes can complete the scaled version, which allows for stepping down and up from the floor, as well as stepping instead of jumping over the barbell each rep.

Wednesday 180919

Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
3 wall walks

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Post rounds completed to comments.


Scaling
This workout will quickly become tedious and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure in order to maintain a decent pace.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
7 strict knees-to-elbows
2 wall walks

Beginner Option
Complete as many rounds as possible in 15 minutes of:
10 hanging knee-raises
50-ft. bear crawl

Monday 180917

10 rounds for time of:
10 back squats
100-m sprint
Rest 30 seconds.

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post time to comments.


Related content:
The Back Squat


Scaling
Each round of this workout is a sprint. Reduce the load on the squat so you can complete each set unbroken and still run hard.

Intermediate Option
10 rounds for time of:
10 back squats
100-m sprint

Rest 30 seconds.

Men: 115 lb.
Women: 75 lb.

Beginner Option
7 rounds for time of:
10 back squats
100-m sprint

Rest 30 seconds.

Men: 65 lb.
Women: 45 lb.

Sunday 180916

5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Scroll for scaling options.
Post reps completed each round to comments.


Related content:
The Push Press
Upright Torso In The Dip


Scaling
This push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume.

Intermediate Option
5 3-minute rounds of:
20 push presses
Max rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 115-lb. press; 30-20-10-lb. weighted pull-ups, then strict, then kipping
Women: 75-lb. press; 15-10-5-lb. weighted pull-ups, then strict, then kipping

Beginner Option
3 3-minute rounds of:
20 push presses
Max-rep jumping pull-ups

Rest 2 minutes between rounds.

Men: 95-lb. press
Women: 65-lb. press

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