Greatness From Small Beginnings
Complete as many rounds as possible in 10 minutes of: 5 power cleans 10 toes-to-bars Men: 205 lb. Women: 135 lb. Scaling Reduce the load and modify the toes-to-bar so that you can keep moving, with little rest, for the Read More …
Overhead squat 3-3-3-3-3 reps Scaling Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Lifestyle Challenge Workout Retest! Level 1 8 Minute AMRAP: 9 Power cleans @155/105-lb. 12 Bar facing burpees 15 Pull-ups Level 2 8 Minute AMRAP: 9 Power cleans @125/85-lb. 12 Bar facing burpees 15 Jumping pull-ups* *Pull-up bar at wrist height Read More …
For time: 7 bar muscle-ups 7 chest-to-bar pull-ups 7 chin-over-bar pull-ups 21 thrusters 5 bar muscle-ups 5 chest-to-bar pull-ups 5 chin-over-bar pull-ups 15 thrusters 3 bar muscle-ups 3 chest-to-bar pull-ups 3 chin-over-bar pull-ups 9 thrusters Men: 95 lb. Women: 65 Read More …
CrossFit Total Back squat, 1 rep Shoulder press, 1 rep Deadlift, 1 rep Compare to Jan 23, 2018 Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Beginner Option Back squat 3-3-1-1 Read More …
For time: 50 double-unders 5 squat snatches 50 double-unders 4 squat snatches 50 double-unders 3 squat snatches 50 double-unders 2 squat snatches Add weight to the snatch each round. Men: 185-205-225-245 lb. Women: 135-145-155-165 lb. Scaling Choose loads for the Read More …
Split jerk 3-3-3-3-3-3-3 reps Scaling All athletes can attempt split-jerk triples. Beginning athletes should spend plenty of time drilling the movement before adding weight.
15-12-9 reps for time of: Sumo deadlift high pulls Chest-to-bar pull-ups Men: 135 lb. Women: 95 lb. Scaling This is a moderately heavy and quick workout. Reduce the load on the sumo deadlift high pull and modify the pull-up to Read More …
10 1-minute rounds of: 25 squats Max reps of clean and jerks Rest 2 minutes between rounds. Men: 155 lb. Women: 105 lb. Scaling Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 Read More …
Back squat 3-3-3-3 reps Thruster 3-3-3-3 reps 4 attempts at a max L-sit hold for time Scaling This heavy day finishes off with a max-effort gymnastics attempt. Intermediate athletes can complete this as prescribed. Newer athletes can use the first Read More …