Workout of the day7 rounds for time of: 400-meter run 29 back squats W: 95lb M: 135lb Workout at home7 rounds of:
400-meter ruck run, with a backpack 29 squats, wearing the backpack This is a hero workout, really try to wear the backpack even if it is light. The volume is meant to be above normal and 29 squats per round does just that. Reduce the overall distance of each run and squat backpack-less if there is considerable breakdown of the movements. Check out this quick video from CrossFit for some insight on this workout and the real reason there is so many rounds and squats. Post scores and scales to comments.
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Workout of the dayFor time 10 wall walks 30 box jumps 30 strict knees-to-elbows 30 box jumps 30 strict toes-to-bar 30 box jumps 10 wall walks W: 20in box M: 24in box Workout at homeFor time
10 wall walks 30 box jumps 30 sit-ups 30 box jumps 30 laying leg raises 30 box jumps 10 wall walks Use a step or sturdy stool for box jumps. Scale to step-ups if jumping is not an option. To increase the difficulty of the sit-up hold onto a loaded backpack at the chest. A backpack can also be used between the feet to increase the difficulty of the laying leg raises if needed. Scale the wall walks to a partial wall walk by going from the plank position, stepping the feet on the wall, and walking back down to a plank position. Post scores and scales to comments. Workout of the dayFor time: 12-9-6 reps of Deadlifts Bar Muscle-ups W: 205lb M: 315lb Workout at homeFor time:
30-20-10 reps of Deadlifts with two objects, use two backpack, grocery bags, soup cans, or dumbbells if available. Bent over rows, with both objects Push-ups, hands on objects if safely possible to create a deficit Post scores and scales to comments. Workout of the dayComplete as many rounds as possible in 12-minutes of: 10 burpees 25 double-unders Workout at home12-minutes of:
10 burpees 25 jumping jacks Post scores and scales to comments. Workout of the dayOverhead squat 5-5-3-3-3-1-1-1-1-1 reps Then, For time: 2k row Workout at homeEvery minute on the minute for as long as possible
2 back pack goblet squat Every minute add 2 reps. Continue for as long as possible. For example: 0:00-1:00 2 reps are completed, 1:01-2:00 4 reps are completed ect... Then, 10-minutes of: Run for distance. Post scores and scale to comments. Workout of the day2022 age-group quarterfinal workout 1 3 rounds for time of: 20 toes-to-bar 20 alternating dumbbell snatches W: 50lb M: 70lb Workout at home3 rounds of:
20 V-ups 30 ground to overheads, with a backpack Post scores and scales to comments. Workout of the day4 rounds for time of: 30 single-leg squats 15 sumo deadlift high pulls W: 75lb M:115lb Workout at home4 rounds of:
30 single-leg squats 20 back pack sumo deadlift high pulls Post scores and scales to comments. Workout of the dayBench press 5-5-3-3-3-1-1-1-1-1 reps Then, 1-mile run Workout at homePush-ups
55 reps in AFSAP Then, 1-mile run/jog/walk Post scores and scales to comments Workout of the dayFor time: 21 thrusters 12 rope climbs, 15ft ascent 15 thrusters 9 rope climbs 9 thrusters 6 rope climbs W: 75lb M: 115lb Workout at home21-15-9 reps of:
Back pack thrusters Weight transfers in a plank, with back pack Post scores and scales to comments. Workout of the day3 rounds for time of:
50-meter walking lunges in AFSAP 1 burpee per lunge step taken This workout can be completed at home. If there is not a 50-meter lane that this can be completed on, use smaller sections as needed or set a number of lunges and burpees to complete for 3 rounds that will give you a fast and relatively intense workout. Post scores and scale to comments. Workout of the dayFor time 21-15-9 reps/meters Deadlift Handstand walk W:155lb M: 225lb Scale the handstand walk to straight leg bear crawls for the same distance or 7-5-3 reps of wall walks if handstand walks are not an option. Reduce the weight on the deadlift to a load that can be moved safely and quickly for each round in a set or two. Workout at homeFor time
21-15-9 reps/meters Broad jumps Handstand walk W: 4ft broad jump M: 6ft broad jump Post scores and scales to comments. Workout of the day3 rounds for max reps of: 1-minute of wall ball shots 1-minute of sumo deadlift high pulls 1-minute of box jumps 1-minute of push presses 1-minute of calorie row 1-minute rest W: 14lb ball to 9ft target, 20in box, 55lb barbell M: 20lb ball to 10ft target, 20in box, 75lb barbell Workout at home 3 rounds of:
1-minute of goblet squats, use a back pack 1-minute of back pack sumo deadlift high pulls 1-minute of lateral jump overs, jump over the back pack 1-minute of push presses, use the back pack 1-minute plank, score for this station is seconds held during the minute 1-minute rest Scale this workout with exercises versions that can be completed at a continuous aerobic pace for each minute. Use any light household object if a back pack is not an option. Post scores and scales to comments. Workout of the dayFor time:
15 strict handstand push-ups 21 sit-ups 12 strict handstand push-ups 21 sit-ups 9 strict handstand push-ups 21 sit-ups 15 strict ring dips 21 sit-ups 12 strict ring dips 21 sit-ups 9 strict ring dips 21 sit-ups 15 push-ups 21 sit-ups 12 push-ups 21 sit-ups 9 push-ups 21 sit-ups This workout can be completed at home. Modify the dips to chair or bench dips as needed. Modify the handstand push-up to a pike variation that each set can be completed in 1-2 sets. reduce the volume as needed, for example, do 15 sit-ups between each set. This is a total of 45 strict reps of pressing in three different planes (variations) and will definitely be a good day to work on upper body stamina. The break the sit-ups provide will be enough to let the arms rest between sets, however as the mid-line is taxed, holding a strong position and cardiovascular endurance will become more challenging as the workout goes on. This should still be quick, even with the higher volume of shoulder, arm, and midline work. Scale the reps as needed so this doesn't become a 45-minute onslaught of staring at the ground waiting for your strength and power to comeback. Post scores and scales to comments. Workout of the dayFront squat 1-1-1-1-1-1-1 reps Workout at homeTabata reverse lunges, alternating steps
A tabata is 8 rounds of 20-second of work and 10-second of rest. This is a 4-minute workout where the score is the round with least amount of reps completed in any of the 20-second rounds. Hold a light back pack or other household item in the front rack position to increase the challenge of this workout. Post scores and scale to comments. Workout of the day5 rounds for time of: 800-meter run 30 kettlebell swings 30 pull-ups W: 24kg kettlebell M: 32kg kettlebell Workout at home5 rounds of:
800-meter run 30 back pack swings 30 back pack shoulder presses Post scores and scales to comments. Workout of the dayDeadlift 3-3-3-3-3-3-3 reps Workout at homeSingle leg deadlift
10-10-10-10-10 reps, each leg Use a moderately heavy object, focus on the starting position and balance evenly on the whole foot. Post scores and scales to comments. Workout of the day3 rounds for time of: 400-meter row 21 burpees 400-meter run Rest 3-minutes between rounds This is almost a repeat of a workout done on 220110 (January 10th, 2022). This version includes a good chunk of rest between rounds which means the rounds can be completed at a higher intensity than the January version that had no rest and was a more continuous style workout. The overall distance and volume is still moderate and the 3-minute rest period, although nice to have, will only increase the total time of completion so plan accordingly and choose distances and a burpee variation that doesn't eat too much of your time. Workout at home3 rounds of:
21 deck squats 21 burpees 400-meter run Rest 3-minute between rounds Post scores and scales to comments. Workout of the dayFor time 9-7-5 reps of: Muscle-ups Squat snatches W: 95lb M:135lb Workout at homeFor time
12-10-8 reps Double knee tuck Single arm back pack snatches, left arm Single arm back pack snatches, right arm Check out this video by Huddle CrossFit on a quick demo on the double knee tuck. Post scores and scales to comments. Workout of the daySplit Jerk 5-5-3-3-3-1-1-1-1 reps Workout at homeCartwheel
1-1-1-1-1-1-2-2-2-2-3-3 Post scores and scales to comments. Workout of the day5 rounds for time of: 20 pull-ups 400-meter run For the athletes who are great at pull-ups, these rounds should all be completed in 1-2 sets each. For the rest of us, 3-4 sets with very little rest is a great option. If this is not maintainable reduce the volume to 10-15 reps or scale the pulling exercise to jumping pull-ups or even ring rows. The quickest runners with 6-minute mile times or faster should use these runs as sprints. For intermediate and beginner athletes these should be paced out runs from the start as to not petter out in the later rounds. If the runs take more than 3-minutes consider reducing the distance to 200-300 meters or a quick out and back walk across the gym floor or available space. Workout at home5 rounds for time of:
20 push-ups 400-meter run Post scores and scales to comments. Workout of the dayFor time: 150 wall ball shots W: 14lb ball to 9ft target M: 20lb ball to 10ft target Workout at homeFor time:
150 back pack thrusters Post scores and scales to comments.
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