Rest Day

Recommendation from the archives: "Five Strategies for Healthy Habit Changes"

“When you have goals that are important to you, it’s much more rewarding if you’re sticking to things that are actually consistent with those goals than letting yourself fall victim to momentary pleasures.” – Sarah Hopping Estrella, CF-L3

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Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 95 lb
♂ 135 lb

Post total reps across all 4 cycles to comments.

Scaling:
Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.

Intermediate option:

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 65 lb
♂ 95 lb

Beginner option:

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 35 lb
♂ 45 lb

Resources:
The Hang Power Clean
The Push Press
The Burpee
The Pull-Up
Jumping Pull-Up Efficiency Tips

Find a gym near you:
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Featured photo:
Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.

7 sets for load:
6 alternating front-rack reverse lunges (3/leg)

Post heaviest load to comments.

Scaling:
Each set in today’s workout is meant to be heavy relative to each athlete's ability. Adjust the load as needed to maintain proper form and mechanics across all 7 sets.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:
Heavy Days

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Featured photo:
Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.

Rest Day

Recommended Read: “How Six Miserable Minutes Made Me a Better Athlete”

In CrossFit, nothing comes easy. It requires consistent hard work and a focus on the movements you are bad at. And once we master those movements, we’re challenged with something else just as hard.

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Complete as many rounds as possible in 8 minutes of:
2 wall walks
2 deadlifts

♀ 205 lb
♂ 315 lb

Post total rounds to comments.

Scaling:
The goal today is to perform at least 1 round per minute. Scale the load of the barbell to maintain unbroken reps for a majority of the workout. Reduce the difficulty of the wall walks to complete reps in 1 minute or less.

Intermediate option:

Complete as many rounds as possible in 8 minutes of:
2 wall walks
2 deadlifts

♀ 125 lb
♂ 185 lb

Beginner option:

Complete as many rounds as possible in 8 minutes of:
2 inchworms + push-up
2 deadlifts

♀ 55 lb
♂ 75 lb

Resources:
The Wall Walk
The Deadlift
What Is a Deadlift?

Find a gym near you:
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Featured photo:
Taken at CrossFit Inner West in Drummoyne, New South Wales, Australia.

2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots

♀ 14-lb ball to 9-foot target, 35-lb dumbbell
♂ 20-lb ball to 10-foot target, 50-lb dumbbell

Post time to comments.

Scaling:
Today’s challenge is hanging on when you really want to rest. Scale the load of the dumbbell and the wall ball so you can maintain large sets.

Intermediate option:

2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots

♀ 10-lb ball to 9-foot target, 25-lb dumbbell
♂ 14-lb ball to 10-foot target, 35-lb dumbbell

Beginner option:

2 rounds for time:
30 alternating dumbbell snatches
30 wall-ball shots

♀ 6-lb ball to 9-foot target, 10-lb dumbbell
♂ 10-lb ball to 10-foot target, 15-lb dumbbell

Resources:
The Dumbbell Power Snatch
The Wall-Ball Shot
Dumbbell Smarts

Find a gym near you:
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Featured photo:
Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Scaling: Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.

Intermediate option:

Same as Rx’d

Beginner option:

12 rounds for time, starting with 1 and adding an exercise each round:

1 inchworm
2 candlesticks
3 burpees
4 knee push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups

♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Handstand Push-Up
The Single-Leg Squat
The Box Step-Up
The Dumbbell Press

Find a gym near you:
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Featured photo:
Photo by James Irwin at Crooked Lake CrossFit in Newry, Ireland.

Rest Day

Recommended Read: "Knee Pain and CrossFit With Dr. Sean Rockett"

"The knees are complex joints, and while injury is always possible, so is rehabilitation and healing under the care of your healthcare professional. A qualified CrossFit coach can collaborate with your doctor to help guide your return to activity and pursuit of fitness."

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Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 ring muscle-ups

♀ 14-lb ball to 9-foot target, 95 lb
♂ 20-lb ball to 10-foot target, 135 lb

Post total reps to comments.

Scaling:
Do not treat this workout like the CrossFit Open. Scale the workout in a way that will allow you to make it to the cleans.

Intermediate option:

Complete as many reps as possible in 14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups

♀ 10-lb ball to 9-foot target, 65 lb
♂ 14-lb ball to 10-foot target, 95 lb

Beginner option:

Complete as many reps as possible in 14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups

♀ 6-lb ball to 9-foot target, 35 lb
♂ 10-lb ball to 10-foot target, 45 lb

Resources:
Rowing
The Toes-to-Bar
The Wall-Ball Shot
The Clean
The Muscle-Up
The Pull-Up
The AbMat Sit-Up
The Push-Up

Find a gym near you:
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Featured video:
A New Way to Work Toward Muscle-Ups

4 rounds for time:
Run 400 meters
50 air squats

Post time to comments.

Scaling:
Reduce the distance of the run to keep efforts to 2:15 or less. Reduce the volume of air squats to complete reps in 1:30 or less.

Intermediate option:

Same as Rx’d

Beginner option:

4 rounds for time:
Run 200 meters
20 air squats

Resources:
The Air Squat
From the Archives: Running Technique

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Featured video:
Zack Merrick of All Time Low Does CrossFit WOD at Red Rocks

Most rock musicians warm up for a show with a sound check. Zack Merrick does CrossFit. On May 23, 2023, the band performed a sold-out show at Red Rocks Amphitheater in Colorado. But before taking the stage, Merrick — who trains at CrossFit Training Yard in California — hit a quick workout (the same as today’s Workout of the Day.) Watch it now at CrossFit.com.

Rest Day

Recommended Read: “Injured? Don’t Skip the Gym”

"CrossFit promotes a culture of humility, belonging, and camaraderie. Even if you aren’t able to perform the movements to the same level you could before your injury, through scaling you can still participate in the workout alongside your friends."

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Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 toes-to-bars
10 box jumps
*Step down from the box.

♀ 14-lb ball to 9-foot target, 20 inches
♂ 20-lb ball to 10-foot target, 24 inches

Post rounds to comments.

Scaling:
Scale the load of the wall ball and height of the box to maintain unbroken reps and relatively quick rounds. Reduce the difficulty of the toes-to-bar so you can complete each set in 2 sets or less.

Intermediate option:

Same as Rx’d

Beginner option:

Complete as many rounds as possible in 15 minutes of:
10 wall-ball shots
10 hanging knee raises
10 box jumps
*Step down from the box.

♀ 6-lb ball to 9-foot target, 10 inches
♂ 10-lb ball to 10-foot target, 10 inches

Resources:
The Wall-Ball Shot
The Toes-to-Bar
The Box Jump

Find a gym near you:
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Featured photo:
Taken by wodphotography at CrossFit Super 7 in Aarschot, Belgium.

For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans

♀ 135 lb
♂ 225 lb

Post time to comments.

Scaling:

Reduce the load of the barbell to maintain consistent sets of at least 5 unbroken reps. Scale the difficulty of the single-leg squats so you can keep moving.

Intermediate option:

For time:
1,600/2,000-meter row
50 alternating single-leg squats to a target
30 hang power cleans

♀ 105 lb
♂ 155 lb

Beginner option:

For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang power cleans

♀ 55 lb
♂ 75 lb

Resources:
Rowing
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
Rowing: Body Position

Find a gym near you:
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Featured photo:
Taken at Diablo CrossFit in Pleasant Hill, California.

5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:

Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.

Intermediate option:

5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls

♀ 55 lb
♂ 75 lb

Beginner option:

5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls

♀ 35 lb
♂ 45 lb

Resources:
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Efficiency Tips
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
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Featured photo:
Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.

Rest Day

Recommended read: "How to Do Hard Things"

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Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Chaos

As many rounds as possible in 7 minutes of:
10 thrusters
10 bar-facing burpees

♀ 65 lb
♂ 95 lb

Chaos is a Deka Comp benchmark consisting of two fundamental CrossFit movements. The level of intensity reached in this workout should send you to a “dark place.”

Move quickly, but understand that 7 minutes is a challenging time frame to sustain speed. Your reps should be unbroken and methodical.

Enough said.

Good luck!

Post results to comments.

Scaling:

Intermediate option:
As many rounds as possible in 7 minutes of:
10 thrusters
10 bar-facing burpees

♀ 55 lb
♂ 75 lb

Beginner option:
As many rounds as possible in 7 minutes of:
7 thrusters
7 up-down bar step-overs

♀ 35 lb
♂ 45 lb

Focus on hitting depth in the bottom of each thruster and achieving lockout at the top.

Resources:
The Thruster
Bar-facing Burpee Efficiency Tips

Find a gym near you:
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Featured photo:
Taken by wodphotography at CrossFit Antwerpen in Antwerp, Belgium.

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

3 rounds for time of:
Row 500 meters
15 ring dips
5 bar muscle-ups

Post time to comments.

Goal: Upper-body endurance. Aim to finish in 10-14 minutes.

If you are efficient at a high volume of unbroken ring dips and bar muscle-ups, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 1:45 and 2:05. Aim for a consistent rep scheme on the ring dips whether that's unbroken, 10 and 5, or 3 sets of 5, and an unbroken effort on the bar muscle-ups.

Scaling:

Intermediate option:
3 rounds for time of:
Row 500 meters
10 band-assisted strict ring dips
5 jumping bar muscle-ups

Beginner option:
Row 350 meters
10 foot-assisted bar dips
5 jumping pull-ups

Beginner athletes may struggle on the dips. Scale the difficulty so you can complete sets of 5 at the start. Jumping pull-ups should be difficult enough that you feel yourself pull your chin over the bar rather than just jumping.

Resources:
Rowing Technique
The Ring Dip
The Bar Muscle-up
Jumping Bar Muscle-Up Progression
Jumping Bar Muscle-Ups for Intermediate Athletes

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Featured photo:
Taken by The Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.

Rest Day

Or

Take a 60-minute walk or hike.

Or

Take an introductory class to an activity you’ve been waiting to try.

Ideas: Pottery, painting, martial arts, swimming, or a writing workshop. Pursuing new skills puts us back in a beginner’s seat and helps us become better at learning.

Recommended read: "Double Duty — Arielle Loewen’s Tale of Motherhood and CrossFit Games Redemption"

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Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For load:
3-3-3-3-3-3
Deadlift

After each set complete:
5 broad jumps for max distance
Echo-bike calories as fast as possible

Rest 3 minutes between sets.

♀ 8-calorie bike
♂ 10-calorie bike

Goal: Power

Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.

Lift as heavy as possible while respecting the speed work. Add weight each round.

Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].

This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.

Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.

Words of wisdom from Kevin:

If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.

Scaling:

Intermediate option:
Intermediate athletes may perform this workout as prescribed.

Beginner option:
For load:
3-3-3-3-3-3
Deadlift

After each set complete:
3 broad jumps for max distance
:20 max-effort Echo-bike calories

Resources:
What Is a Deadlift?
The Deadlift
Work, Power, and the Science of CrossFit

Find a gym near you:
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Featured Photo:
WIT London by RXdPhotography

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

Post time to comments.

Goal: Midline and upper-body endurance. Aim to finish in 10 minutes or less.

This workout will give us a dose of humble pie. The first set of wall walks is a high number and will keep us busy for upward of a minute to 1:30. In contrast, the wall-ball shots will likely take the same amount of time each round, which means the first 2 rounds of wall walks will compound quickly. The higher target for the wall-ball shots adds an element of difficulty that will increase the demand on the core, making the wall walks much more difficult. To make things even more challenging, the arms are overhead for a good portion of the workout.

If you can't throw higher, throw heavier.

Michelle Duke, one of our coaches, is the creator of this workout and has already tested it. She has offered us some words of wisdom:

– Warm up the wall ball to the 10-foot target because that first set can take you by surprise.
– The wall balls were enough to slow down my wall walks.
– The shoulders will fatigue but the demand on the core had my wall walks feeling really sloppy.

This means:
– Get a good warm-up.
– Focus on proper mechanics and positioning for the wall walks: Tight hollow body, neutral spine and short steps.

Scaling:

Intermediate option:
For time:
12 scaled wall walks
10 wall-ball shots
9 scaled wall walks
10 wall-ball shots
6 scaled wall walks
10 wall-ball shots
3 scaled wall walks
10 wall-ball shots

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

Intermediate athletes will use the standard loads and target heights for the wall-ball shots. Since athletes will not get fully inverted, they may find their cores to be even more challenged.

Beginner option:
For time:
12 inchworms
10 wall-ball shots
9 inchworms
10 wall-ball shots
6 inchworms
10 wall-ball shots
3 inchworms
10 wall-ball shots

♀ 8-lb ball to 8-ft target
♂ 10-lb ball to 9-ft target

This workout will challenge core endurance. For beginners, the inchworm requires flexibility, a tight core, and weight transfer in the shoulders. Athletes can perform the inchworms moving forward or inching out to the plank position and backward to a standing position. The first 12 inchworms should take 1:00-1:30. The wall-ball shots should be done with a comfortable weight and athletes should aim for 10 unbroken reps throughout.

Resources:
The Wall Walk
The Wall-Ball Shot

Find a gym near you:
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Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Run Ski Run
For time:
Run 1 mile
Ski 500 meters
Run 1 mile

Post time to comments.

Goal: 20 minutes of work.

Run Swim Run was a 2017 CrossFit Games event where athletes ran a course around the venue and swam in Lake Monona in Madison, Wisconsin. In today’s workout, we’re replacing the swim with the ski erg.

This workout is about aerobic capacity and technical endurance. The ski erg will feel like a nice break but be careful not to become complacent.

To improve your run pace, focus on posture. Imagine a string holding you up from the top of your head pulling your neck up and lifting your chin. In contrast, your shoulders should feel lower and your hands relaxed.

If you did the running intervals two weeks ago, you’ll have a good idea of your speed. A trick for this one could be to average your times on the 400-meter runs and add 10 seconds to your pace in order to sustain the effort for the next mile.

Scaling:

Intermediate option:
For time:
Run 1,000 meters
Ski 500 meters
Run 1,000 meters

Beginner option:
For time:
Run 800 meters
Ski 350 meters
Run 800 meters

To build cardiovascular endurance, adjust the distances to allow jogging, running, or walking within the time domain. The running should take no more than 16 minutes in total. Move continuously on the ski erg. Aim for no more than 4 minutes on the ski erg.

Resources:
Metabolic Conditioning
What Is Fitness? Part 2: Metabolic Pathways
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill

Find a gym near you:
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Rest Day

Read: “The Grit for Greatness — Samantha Rubin Paves New Paths for Women in Sports”

Find a gym near you:
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Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

On a running clock:
0:00-10:00:
1 snatch high pull
1 hang power snatch

10:00-20:00:
Complete the following complex for max load:
1 power snatch
2 hang squat snatches

For Part 1: Start at 30% of your max snatch and work up to 50%.
For Part 2: Make as many attempts as desired within the 10-minute window.

Post load to comments.

Goal: Technical practice and application. Percentages are based on your best power snatch.

Focus on continuous leg drive and elevating the bar. If the second pull is not executed efficiently, you won’t be able to lift as much load.

When time starts, athletes begin with 30% of their best snatch, or what they consider to be a light weight, and work up in load using the complex of 1 snatch high pull + 1 hang power snatch until they hit about 50%.

At the 10-minute mark:
Athletes move on to their working window and hit the complex of 1 power snatch + 2 hang squat snatches as heavy as possible.

Athletes cannot drop the bar between their power snatch and hang squat snatch.

Scaling:

Intermediate option:
Intermediate athletes can perform this workout as prescribed.

Beginner option:
From 0:00-10:00:
Practice the following complex with an empty bar or a light weight:
1 hang snatch pull
1 hang power snatch

From 10:00-20:00:
Work up to a heavy set of:
3 hang power snatches

Resources:
The Hang Power Snatch
“What Is a Snatch?”

Find a gym near you:
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Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Every 6 minutes for 3 sets complete: 21-15-9 reps Echo-bike calories
Kettlebell goblet squats

♀ 24 kg
♂ 32 kg

Post your total time of all 3 sets combined to comments.

Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way. High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

Scaling:

Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats

♀ 16 kg
♂ 24 kg

Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.

Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats

Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.

Resources:
The Air Squat

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Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Rest day

Read: “A Deft Dose of Volume”

OR

Every 1:30 for 15 rounds, complete:
Swim 50-75 meters

Keep moving but stay within your comfort zone. You should get 30-40 seconds of consistent rest without over-exerting. Focus on your breathing rhythm — in swimming, the ease of breathing comes from good body rotation and not turning your head excessively to one side.

Scaling:

Intermediate option:
Every 1:30 for 15 rounds, complete:
Swim 25-50 meters

Beginner option:
Complete 10 rounds of:
Swim 25-50 meters
Rest as needed between rounds.

Find a gym near you:
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Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

5 rounds for time of:
4 strict deficit handstand push-ups
8 kipping deficit handstand push-ups
16 dumbbell box step-overs

♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells

Hold two dumbbells in a farmers carry position for the step-overs.

Post your time to comments.

Goal: Upper-body pressing strength endurance + posterior-chain endurance. Aim to finish in 12-15 minutes.

Aim to move from the strict handstand push-ups (ideally unbroken) to the kipping without breaking and complete the kipping handstand push-ups in 1 to 2 sets. Break the step-overs as needed to achieve the goal.

The goal is to move unbroken from the strict to the kipping handstand push-ups. This adds an element of speed that can be surprising. Aim to complete the kipping handstand push-ups in 1-2 sets.

The training effect will be interesting because we don't get a break on the step-ups since they are loaded with dumbbells — your upper back and rear delts will be under tension the entire time. Break up the step-ups as needed to maintain the goal of the day.

Scaling:

Intermediate option:
5 rounds for time of:
4 strict handstand push-ups
8 kipping handstand push-ups
16 dumbbell box step-overs

♀ 20-inch box, 25-lb dumbbells
♂ 24-inch box, 35-lb dumbbells

For the handstand push-ups, you may reduce the reps to 3 and 6, respectively, so long as the strict handstand push-ups remain unbroken. If the volume of handstand push-ups is still too high, consider reducing the reps further or adding one or two AbMats under your head to reduce range of motion.

Beginner option:
5 rounds for time of:
4 strict dumbbell shoulder presses
8 dumbbell push presses
16 unweighted box step-overs

♀ 16-inch box
♂ 20-inch box

Use the heaviest pair of dumbbells that allows you to complete 4 strict shoulder presses and 8 push presses unbroken.

The main focus for beginners is pressing endurance with the strict and push press. This is a great opportunity to practice core-to-extremity movement patterns. Focus on keeping your weight in your heels for the entire workout.

Resources:
Handstand Push-Up Variations
HSPU and You: Master the Movement

Find a gym near you:
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Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Complete as many rounds as possible in 20 minutes of:
20 single-under crossovers
10 burpee pull-ups
12 GHD sit-ups

Post rounds and reps to comments.

Goal: Conditioning + pulling endurance.

This is our homage to the Open and Quarterfinals coming soon! It's a bodyweight workout that can make you dizzy!

Last year, we faced single-under crossovers and burpee pull-ups. Today, we're combining these two movements with one that will interfere by adding a large range of motion hip flexion. There is no rest unless you've practiced your single-under crossovers.

Slow and steady wins the race. These movements take various times and rushing, especially on the crossovers, can cause unnecessary mistakes. There's no real rhythm in this workout so you'll need to adapt to the speed of execution of each movement. The burpee pull-ups will eat up a lot of time, but if you move efficiently, creating the same steps for each rep, you will find the rhythm. The GHD sit-ups will feel the most chaotic since it's a high-velocity movement, but we can control that by taking a quick breath at the top of each rep and controlling our descent with the help of gravity. To help with proper mechanics and prevent dizziness, keep your gaze neutral and focus on a point far away from you such as where the wall meets the ceiling.

Scaling:

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
4 x [4 single-unders + 1 crossover]
10 burpee jumping pull-ups
12 GHD sit-ups to parallel

The biggest sticking point in this workout is the technical demand of the crossovers. This is why we've split the work into short sets with one crossover at the end. If this is not a challenge, reduce the number of single-unders completed between crossovers until 20 total jumps have been accumulated. The pull-up bar should sit 2-3 inches below the wrists for the jumping pull-ups.

Beginner option:
Complete as many rounds as possible in 20 minutes of:
20 single-unders
6 up-down jumping pull-ups
12 AbMat sit-ups

Beginner athletes should start at a conservative pace. Approach this workout as you would a 5K run: You wouldn’t begin at a 400-meter sprint pace. Aim to keep the single-unders as smooth as possible; that’s your recovery time.

Resources:
How to Count Crossovers
The Burpee Pull-Up With Greg Amundson
The GHD Sit-Up

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Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
Rest 1:00 between rounds.

♀ 105 lb
♂ 155 lb

Post total time, including rest, to comments.

Goal: 10-12 minutes.

Jan Kozak, our newest addition to the team at Deka Comp, gave us this one. Kozak has a love for barbell cycling and here are some of his notes:

Pulling, cleaning, squatting — all the barbell fun in one good, clean rodeo. Athletes should attempt to go unbroken on the bar throughout, but it’s likely many will break the reps up late in the workout.

Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.

Intermediate option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

♀ 75 lb
♂ 115 lb

Intermediate athletes should focus on moving through the hang power cleans as efficiently as possible.

Beginner option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

♀ 45 lb
♂ 65 lb

Beginners should focus on the setup position in the deadlift. Rather than aiming for unbroken reps, take strategic breaks to reset. A strategy could be to drop the bar on the sixth deadlift, then perform the last rep with the plan to go straight into the hang power cleans. Focus on a big jump and shrug in the hang power cleans — break around reps 4 or 5 if needed. Go for unbroken front squats if possible.

Resources:
The Deadlift
The Hang Power Clean
The Front Squat
In Defense of High-Rep Olympic Lifts

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REST DAY

Read: “Loneliness Is Making You Sick. CrossFit Can Help.”

Every 2 minutes for 10 rounds complete:
200/250-meter row
10 medicine-ball cleans

♀ 14 lb
♂ 20 lb

Post fastest and slowest times to comments.

Scaling:
Reduce the distance on the rower to allow you to finish in 1:15 or less. The load of the medicine ball should allow you to go unbroken in each set.

Intermediate option:
Every 2 minutes for 10 rounds complete:
200/250-meter row
10 medicine-ball cleans

♀ 10 lb
♂ 14 lb

Beginner option:
Every 2 minutes for 7 rounds complete:
100/150-meter row
7 medicine-ball cleans

♀ 6 lb
♂ 10 lb

Movement resources:
Med-Ball Clean and Rowing Demo: CrossFit WOD 231202
Rowing Technique
The Medicine-Ball Clean
Row Pro: Calories V. Meters

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For load:
Split jerk
1-1-1-1-1-1-1 reps

Post loads completed to comments.

Compare to 221013.

Scaling:
Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.

Beginner option:
For load:
Split jerk, 3-3-3-3-3-3-3 reps

Movement resources:
The Split Jerk
“The Split Jerk: Start to Finish”
“Perfecting the Jerk,” Part 1
“Perfecting the Jerk,” Part 2

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