Workout List
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7 sets for load of:
1 deadlift
1 hang power clean
1 power clean
Stimulus and Strategy:
Today’s workout is a heavy day. Heavy is relative to each athlete. The three movements in the complex are meant to be completed unbroken and in a touch and go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.
Use dumbbells to decrease the complexity of the movements.
In case of injury or limitation, perform the complex with a single dumbbell. The movements can also be broken down into bodyweight counterparts: hip extensions for deadlifts, ring rows or pull ups for the hang power cleans, and a box jump for the power clean.
Intermediate option:
Same as Rx’d.
Beginner option:
7 sets for load of:
2 deadlifts
2 hang power cleans
2 power cleans
Coaching cues:
Actively pull the barbell into your body throughout this complex. Allowing space between you and the barbell will result in inefficient movement and, often, a missed lift.
Resources:
The Deadlift
The Hang Power Clean
The Power Clean
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Classification: Total Body
Movements: Box Jump, Clean, Deadlift, Hang Power Clean, Power Clean, Pull Up, Row
Complete as many reps as possible in 30 minutes of:
800-meter run
20 toes to bars
20/30 Echo bike calories
Stimulus and Strategy:
Today’s workout is a longer duration effort. All athletes should aim to complete at least 3 rounds, however, some advanced athletes may be able to knock at the door of 5-6 rounds. Choose an option for toes to bar that allows you to maintain consistent sets of 5 or more reps.
Reduce the distance of the run to something you can complete in 5 minutes or less, the number of toes to bars to something you can complete in 4 sets or less, and the number of calories to something you can complete in 2 minutes or less.
Reduce the range of motion of the toes to bars by performing knees to chests, hanging knee raises, or V-ups.
In case of injury or limitation, perform 800/1,000 meters on the rower in place of the run. Perform sit ups or a 1-minute plank hold in place of toes to bar. Perform a 400-meter run or 400/500-meter row in place of the calories on the bike.
Intermediate option:
Complete as many reps as possible in 30 minutes of:
800-meter run
20 knees to chests
15/20 Echo bike calories
Beginner option:
Complete as many reps as possible in 20 minutes of:
400-meter run
10 hanging knee raises
10/15 Echo bike calories
Coaching cues:
On longer duration monostructural efforts, focus on maintaining better posture. Think about keeping your chest facing forward as opposed to facing the ground.
Resources:
Running Fundamentals
The Kipping Toes to-Bar
Rogue Echo Bike
Kipping Hanging Knee Raise
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Classification: Upper Body
Movements: Bike, Plank, Row, Run, Sit Up, Toes To Bar
3 rounds for time of:
21 front squats
15 box jumps
9 strict handstand push ups
♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box
Stimulus and Strategy:
Today’s workout is a short to moderate duration effort and is going to take some mental fortitude to push through the front squats. The goal is to choose a weight you can hang on to for all 21 reps. This shouldn’t be easy, but it also shouldn’t be extremely hard. It should be a grind. After the front squats, be careful on your first box jump. Plan to jump a little higher than you think you need to. For the handstand push ups, choose an option that allows you to complete your reps in 1 minute or less.
Maintain the stimulus of the jump unless you have an injury or limitation, in which case you can switch to a step up. For the handstand push ups, consider performing dumbbell shoulder presses, or pike push ups.
In case of injury or limitation, perform your squats to a target or perform air squats. For the box jumps, reduce the height and perform step ups or 30 seconds on the bike. For the handstand push ups, consider a single dumbbell shoulder press or push ups from the knees.
Intermediate option:
3 rounds for time of:
21 front squats
15 box jumps
9 dumbbell shoulder presses
♀ 75-lb barbell, 35-lb dumbbells, and 20-inch box
♂ 115-lb barbell, 50-lb dumbbells, and 24-inch box
Beginner option:
3 rounds for time of:
15 front squats
12 box step ups
5 dumbbell shoulder presses
♀ 35-lb barbell, 15-lb dumbbells, and 12-inch box
♂ 45-lb barbell, 20-lb dumbbells, and 20-inch box
Coaching cues:
When you are front squatting, find a spot on the wall above your natural gaze. This spot is where you want to drive your elbows throughout each of your reps.
Resources:
The Front Squat
The Box Jump
The Strict Handstand Push-Up
The Box Step-Up
The Dumbbell (Shoulder) Press
Handstand Push-Up Variations
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Classification: Total Body
Movements: Air Squat, Bike, Box Jump, Front Squat, Handstand Push Up, Overhead Press, Push Up, Squat, Step Up
Complete as many rounds and reps as possible in 12 minutes of:
30 double unders
10 burpees to rings
5 ring muscle ups
Set the rings to 6 inches above reach.
Stimulus and Strategy:
In today’s triplet, expect to feel some movement function interference. While 5 muscle ups may not be a big number, the accumulated fatigue from double unders and burpees will make those 5 reps feel more challenging.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
15 double unders
10 burpees to rings
3 ring muscle ups
Set the rings to 6 inches above reach.
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15 single unders
7 burpees
3 low ring muscle up transitions
Coaching cues:
When performing the burpees to a ring, consider putting a mark on the floor under the rings. This mark is where you want to put your hands. Then, when you jump your feet to your hands, your feet will be directly under the rings.
Resources:
The Double-Under
The Burpee
The Kipping Muscle-Up
Low-Ring Muscle-Up Tips
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Classification: Total Body
Movements: Burpee, Double Under, Muscle Up, Ring Muscle Up
For time:
10 snatches
40 air squats
8 snatches
40 air squat
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches
♀ 125 lb
♂ 185 lb
Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. Athletes should aim to complete this workout in 14 minutes or less. Expect the air squats to make the snatches more difficult than you want them to be. The loading of the snatches should be moderate to heavy. Some athletes may be able to perform a few touch and go reps, however, most will find success in performing quick singles.
Intermediate option:
For time:
10 snatches
40 air squats
8 snatches
40 air squats
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
10 snatches
15 air squats
8 snatches
15 air squats
6 snatches
15 air squats
4 snatches
15 air squats
2 snatches
♀ 35 lb
♂ 45 lb
Coaching cues:
Especially as fatigue accumulates in your lower body, focus on finishing the second and third pulls. Don’t get caught trying to “sneak” under the barbell.
Resources:
The Snatch
The Power Snatch
The Air Squat
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Classification: Total Body
Movements: Air Squat, Power Snatch, Snatch, Squat
50-35-20 reps for time of:
Hand release push ups
Row calories
Stimulus and Strategy:
Today’s workout is a play on last Monday’s effort. It’s also a sprint. Both workouts are simple gymnastics movements followed by a sprint on a piece of monostructural equipment. However, last Monday was a pulling gymnastics function and today is pressing. Like last week, do not “game” the workout. Move as quickly as possible through the push ups and the row. Choose options that allow you to finish in 12 minutes or less.
Intermediate option:
35-25-15 reps for time of:
Hand release push ups
Row calories
Beginner option:
20-15-10 reps for time of:
Hand release push ups from the knees
Row calories
Coaching cues:
In the push up, the entire body should travel up and down together. To ensure the upper and lower body are connected, squeeze your quads, glutes, and abdominals throughout the movement.
Resources:
A Fresh Take on the Lowly Push-Up
Rowing Technique Tips
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Classification: Upper Body
Movements: Push Up, Row, Sprint
On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit ups
Max dumbbell squat cleans in the remaining time
Rest 1 minute between rounds.
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Intermediate option:
On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit ups
Max dumbbell squat cleans in the remaining time
Rest 1 minute between rounds.
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
On a 2-minute clock for 5 rounds, complete:
50-foot farmers carry
15 anchored sit ups
Max dumbbell hang squat cleans in the remaining time
Rest 1 minute between rounds.
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
Play around with your foot position on the squat cleans. Consider keeping your feet in your squat stance and touching the dumbbell on the ground in between your feet. This “sumo deadlift” to squat clean technique can speed up your reps.
Resources:
The Dumbbell Farmers Carry
The Anchored Sit-Up
The Dumbbell Hang (Squat) Clean
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Classification: Lower Body
Movements: Clean, Deadlift, Sit Up, Squat, Squat Clean, Sumo Deadlift
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box
♂115-lb barbell, 53-lb kettlebell, and 24-inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley; parents Jack and Cheryl; and siblings Abe, Mandi, Amber, and Abi.
Intermediate option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
♀ 65-lb barbell, 35-lb kettlebell, 20-inch box
♂ 95-lb presses, 53-lb kettlebell, 24-inch box
Beginner option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step ups
♀ 35-lb barbell, 18-lb kettlebell, 12-inch box
♂ 45-lb barbell, 26-lb kettlebell, 20-inch box
Coaching cues:
To speed up the kettlebell swings, focus on pulling the bell back into the starting position between your legs.
Resources:
The Push Press
The Kettlebell Swing
The Box Jump
The Box Step-Up
Class Demo: Jack From 221029
CrossFit Hero and Tribute Workouts
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Classification: Total Body
Movements: Box Jump, Kettlebell Swing, Push Press, Step Up
5 rounds for time of:
6 wall walks
30 alternating single leg squats
Intermediate option:
5 rounds for time of:
4 wall walks
20 alternating single leg squats
Beginner option:
5 rounds for time of:
4 inchworm + push ups from the knees
12 alternating reverse lunges
Coaching cues:
If you struggle with balance on the single leg squat, lean slightly toward the leg you are squatting on and remember to keep the knee tracking in line with the toes.
Resources:
The Wall Walk
The Single-Leg Squat
Inchworm + Push-Up From the Knees
Reverse Lunge
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Classification: Total Body
Movements: Lunge, Pistol, Push Up, Squat
For time:
Run 5,000 meters
Intermediate option:
Same as Rx’d.
Beginner option:
On a 20-minute clock:
Run for distance
Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.
Resources:
CrossFit Benchmark Workout 5K Run at Coast Range CrossFit From 230804
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Classification: Upper Body
Movements: Bench, Run