Greatness From Small Beginnings
5 2-minute rounds of: 20 SDHP @75-55-lb. Max toes-to-bars Rest 2 minutes Scaling In this interval workout, you have to use a hip-opening movement to earn time to perform a hip-closing movement. A moderate amount of rest is provided, allowing Read More …
5 rounds for time of: 15 hang squat cleans 30 push-ups Men: 135 lb. Women: 95 lb. Scaling This 5-round workout calls for a significant number of hang squat cleans and push-ups. Reduce the reps and loading to ensure each Read More …
Front squat 1-1-1-1-1-1-1-1-1-1 reps Scaling Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy front squats, add a few reps to each set and drill your Read More …
Grace 30 clean and jerks for time OR Isabel 30 snatches for time Men: 135 lb. Women: 95 lb. Scaling Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps Read More …
Scooter On a 35-minute clock with a partner: Complete as many rounds as possible in 30 minutes of: 30 double-unders 15 pull-ups 15 push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift For the AMRAP, have one Read More …
21-15-9 reps for time of: Overhead squats Box jumps Men: 135-lb. OHS, 24-in. box Women: 95-lb. OHS, 20-in. box Scaling Reduce the reps, loading and height of the box to a level that you can complete somewhat quickly but still Read More …
4 rounds for time of: 100-ft. walking lunge 30 medball sit-ups @20/14 30 pull-ups Scaling Reduce the volume of each exercise in order to avoid long breaks and finish in under 20 minutes. Intermediate Option 4 rounds for time of: Read More …
Shoulder press 3-3-3-3-3-3-3 reps Scaling Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading.
Karen For time: 150 wall-ball shots Men: 20-lb. ball to 10-ft. target Women: 14-lb. ball to 10-ft. target Scaling This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on Read More …
3 rounds for time of: Run 400 meters 21 sumo deadlift high pulls 12 burpees, jumping over the barbell Men: 75-lb. SDHP Women: 55-lb. SDHP Scaling This workout calls for continuous movement with little or no rest. Reduce the reps Read More …