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CrossFitWOD  CrossFit.com Workout of the Day

https://journal.crossfit.com/

THURSDAY 170727
5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks

Men use 60-lb. dumbbells for the farmers carry and push jerks.
Women use 40-lb. dumbbells for the farmers carry and push jerks.

Post time to comments.

Scaling this WOD
Choose a load that allows you to complete the farmers carry and push jerks unbroken during the first round. Use a push-up variation that allows you to complete the first round in 2 sets or less. During the later rounds, expect to use multiple sets to complete each movement. If you are performing 2 reps or less at any time, consider modifying the movements further.
Beginner
3 rounds for time of:
200-meter farmers carry
20 knee push-ups
10 push jerks

Men use 25-lb. dumbbells for the farmers carry and push jerks.
Women use 15-lb. dumbbells for the farmers carry and push jerks.
If unable to finish the push-ups in 3 sets or less, consider reducing the reps by 5. Watch the Dumbbell Push Jerk video in the CrossFit Journal before starting the workout. It is more important for beginners to develop positional consistency in the jerk than to challenge themselves with loading. If technique can't be maintained, reduce the load.
Intermediate
5 rounds for time of:
200-meter farmers carry
12 deficit push-ups, hands on dumbbells
10 push jerks

Men use 40-lb. dumbbells for the farmers carry and push jerks.
Women use 30-lb. dumbbells for the farmers carry and push jerks.
Challenge yourself with deficit push-ups. If unable to finish them in 3 sets or less, reduce the reps. If you can do 10 unbroken, deficit push-ups during your warm-up, consider doing 15-20 reps per round. Choose a load that allows you to complete the first farmers carry and set of jerks unbroken.
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WEDNESDAY 170726
Complete as much as possible in 12 minutes of:
1 weighted muscle-up
5 medicine-ball cleans
2 weighted muscle-ups
10 medicine-ball cleans
3 weighted muscle-ups
15 medicine-ball cleans
4 weighted muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round.

Men use a 20-lb. ball for both exercises.
Women use a 14-lb. ball for both exercises.

Post reps completed to comments.

Scaling this WOD
If you can't do a muscle up yet, use a variation of the transition drill shown in the video. If you can do kipping muscle-ups, try to challenge yourself with strict reps. If you can do strict muscle-ups, try adding load. Use your warm-up to find a load for the medicine-ball cleans that allows you to complete 15 unbroken reps with flawless technique.
Beginner
Complete as much as possible in 12 minutes of:
1 muscle-up transition
5 medicine-ball cleans
2 muscle-up transitions
10 medicine-ball cleans
3 muscle-up transitions
15 medicine-ball cleans
4 muscle-up transitions
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med-ball cleans each round.

Men use a 16-lb. ball.
Women use a 12-lb. ball.
During your warm-up, experiment with foot position in the transition drill. Moving your feet away from you will increase the difficulty. Use a position that is challenging but allows for smooth execution. During either your warm-up or cool-down, consider including push-ups and ring rows to begin developing the necessary strength for the muscle-up.
Intermediate
Complete as much as possible in 12 minutes of:
1 kipping muscle-up
5 medicine-ball cleans
2 kipping muscle-ups
10 medicine-ball cleans
3 kipping muscle-ups
15 medicine-ball cleans
4 kipping muscle-ups
20 medicine-ball cleans
Etc., adding one muscle-up and 5 med ball cleans each round.

Men use a 20-lb. ball for the cleans.
Women use a 14-lb. ball for the cleans.

If you have practiced muscle-ups previously but can’t perform one yet, use the beginner scale. Include some strict dips and pull-ups in your warm-up or cool-down. If you can do 5 unbroken kipping muscle-ups, attempt the workout with strict reps. If you can do 5 strict, attempt the muscle-ups with additional

MONDAY 170724
Complete as many rounds in possible in 7 minutes of:
50 double-unders
10 overhead squats
Men use a 135-lb. barbell
Women use a 95-lb. barbell

Scaling this WOD
Before the workout begins, find an overhead squat load that you can complete for 10 unbroken reps. The double-unders should be completed in 3 sets or less. If you can only perform a few double-unders, start each round with 2 max-rep attempts, then complete 30 singles to finish the round.

Beginner
Complete as many rounds in possible in 7 minutes of:
50 single-unders
10 overhead squats
Men use a 55-lb. barbell
Women use a 35-lb. barbell

If you have never done an overhead squat in a workout, use a PVC pipe with the palms-up as shown in the video. Spend some time during your warm-up to practice the double-under. Use a Hang Power Snatch to bring the bar to the overhead position for the Overhead Squat.
Intermediate
Complete as many rounds in possible in 7 minutes of:
30 double-unders
10 overhead squats
Men use a 95-lb. barbell
Women use a 65-lb. barbell

Warm up the overhead squat with a PVC pipe and the palms-up as shown in the video. If you can perform 20 double-unders in a single set, use the as-prescribed rep scheme.
@crossfit #CrossFit #CFWodScale #CrossFitTraining

SUNDAY 170723
Deadlift 1-1-1-1-1-1-1 reps

Scaling this WOD
If you are a less-experienced athlete, you should perform additional reps per set at sub-maximal loads. This will allow you to build a base of strength and refine your technique. Increase loads and decrease reps if you are an experienced athlete. If you have previously established a 1-rep max, try to set a personal record on the fourth or fifth set.

Beginner
Deadlift 5-5-5-5-5

The beginner should focus on mechanics and consistency instead of loading. Reps have been increased to allow more practice. Watch The Deadlift from the CrossFit Journal to review points of performance. Warm up by adding weight slowly until the load is challenging, but you can maintain great technique. Use this load as your first working set.
Intermediate
Deadlift 1-1-1-1-1-1-1 reps

Before beginning this workout, establish a goal weight for the final set. Work backward from your goal weight in 5-10-lb. increments to establish a starting point. If technique breaks down, lower the weight and eliminate the error before advancing. If your technique is still unrefined, consider using the beginner option for more practice.

@crossfit #CrossFit #CFWodScale #CrossFitTraining

SATURDAY 170722
Swim as far as possible in 30 minutes

Scaling this WOD
Intensity and distance are less important than technique and consistency for the inexperienced swimmer. Experienced swimmers should set a distance goal before starting based on previous efforts. If possible, use a timing device to keep you on pace.

Beginner
Complete as many rounds as possible in 20 minutes of:
Swim 1 pool length
Rest 1 minute
If you do not feel ready to complete a length after resting for 1 minute, consider adding an additional 30 seconds of rest. Before heading to the water, spend time watching instructional swimming videos on the CrossFit YouTube page.

Intermediate
Complete as many rounds as possible in 30 minutes of:
Swim 2 pool lengths
Rest 1 minutes

If you have a moderate amount of swimming experience, start with this interval. If you can not maintain this pace, switch to the beginner interval to finish the workout. Before heading to the water, spend time watching instructional swimming videos on the CrossFit YouTube page.

@crossfit #CrossFit #CFWodScale #CrossFitTraining

THURSDAY 170720
Complete as many rounds as possible in 15 minutes of:
30 squats
20 handstand push-ups
10 deadlifts
Men use 225-lb. barbell
Women use 155-lb. barbell

Scaling this WOD
Scale the reps of the squats and deadlifts to a number that you can complete unbroken each round. You can scale weight to allow for this as well. The handstand push-ups do not need to be performed unbroken! Choose a handstand push-up option that allows you to finish in 4 sets or less each round.

Beginner
Complete as many rounds as possible in 15 minutes of:
20 squats
10 push-ups
10 deadlifts
Men use 115-lb. barbell
Women use 75-lb. barbell

If the squats must broken up in the later rounds, consider reducing the reps to 15. If you cannot perform 15 unbroken push-ups during your warm-up, elevate the hands on a box. If you cannot complete the deadlifts unbroken every round with consistent technique, reduce the load further.
Intermediate
Complete as many rounds as possible in 15 minutes of:
30 squats
10 handstand push-ups
10 deadlifts
Men use 175-lb. barbell
Women use 115-lb. barbell

If you can perform 5-10 unbroken handstand push-ups during your warm-up, use the intermediate option. If you can perform 1-5 unbroken handstand push-ups, start each round with as many as possible, then finish the round with bar dips or push-ups. If you can deadlift 315/225 lb. with excellent technique, consider using the as-prescribed loads.
@crossfit #CrossFit #CFWodScale #CrossFitTraining

WEDNESDAY 170719
4 rounds for time of:
25 GHD sit-ups
15-ft. rope climb, 3 ascents
400-meter run

Scaling this WOD
If you have never done a GHD sit-up, practice a variation in the warm-up, then choose an alternative for the workout. If you have not recently done a high volume of GHD sit-ups, reduce the reps, range of motion, or both. Choose a rope climb variation that can be completed in approximately 2 minutes or less.
Beginner
3 rounds for time of:
20 sit-ups
10 rope stands
400-meter run

If you cannot perform 20 unbroken sit-ups during your first round, reduce the repetitions to 15. Go to the CrossFit Journal and watch The J-Hook Rope Climb for tips on how to wrap the rope around the feet before standing. If unable to secure the feet for multiple repetitions, practice this skill for 2 minutes, then begin the run.
Intermediate
4 rounds for time of:
15 GHD sit-ups to parallel
15-ft. rope climb, 2 ascents
400-meter run

Performing GHD sit-ups to parallel will allow for gradual exposure to the movement. If you have performed 50 GHD sit-ups with full range of motion in a workout within the past month, do 15 reps of the full movement per round. Go to the CrossFit Journal and watch Midline Stabilization: The GHD Sit-up to view the set-up and execution. If you reach failure during the rope climbs, finish the round with 5 rope stands per rep remaining.

@crossfit #CrossFit #CFWodScale #CrossFitTraining

TUESDAY 170718
Snatch balance 1-1-1-1-1-1-1 reps

Scaling this WOD
Less experienced athletes should focus on timing, footwork and landing position instead of the load lifted. For more experienced athletes, only increase the load if your technique is consistent.

Beginner
Snatch balance 20 minutes

Review the points of performance of The Snatch Balance and The Overhead Squat from the CrossFit Journal. During your warm-up, determine which is most difficult for you: the timing of the lift, moving the feet consistently from a jumping to a landing position, or the bottom of the overhead squat. Experiment with sets of 2-3 reps. Only increase the weight if mechanics are sound.
Intermediate
Snatch balance 1-1-1-1-1-1-1 reps

If you have never performed a snatch balance before, use the beginner scale. If you have done this movement before, find your first set by warming up to a load that is challenging but that you're confident you won't miss. Make small increases in load if technique is consistent. Determine a goal for the day and work backwards in 5- to 10-lb. increments to find a starting weight.
@crossfit #CrossFit #CFWodScale #CrossFitTraining

SUNDAY 170716
For time:
50 jumping alternating lunges
50 pull-ups
50 push presses
50 hip extensions
50 burpees
Post time to comments.

Men use 95-lb. barbell
Women use 65-lb. barbell

Scaling this WOD
Athletes with less experience should reduce the reps and loads to minimize rest. More experienced athletes can challenge themselves with higher reps. Select movement variations that allow for short rest periods and larger sets. Aim to finish each movement in 4 sets or less.
Beginner
30 jumping alternating lunges
30 ring rows
30 push presses
30 hip extensions
30 burpees

Men use 55-lb. barbell
Women use 35-lb. barbell

The reduced reps will allow for shorter rest periods. Ring rows will develop basic upper-body strength. During the warm-up, experiment with a foot position that allows for 10 unbroken reps. Move the feet closer to the rings to decrease difficulty.
Intermediate
40 jumping alternating lunges
40 pull-ups
40 push presses
40 hip extensions
40 burpees

Men 95-lb. barbell
Women 65-lb. barbell

Use this option if you can complete 10 unbroken pull-ups. If you can do 20+ pull-ups, challenge yourself with the as-prescribed rep scheme.

@crossfit #CrossFit #CFWODScale #CrossFitTraining

SATURDAY 170715
27-21-15-9 reps for time of:
Squat cleans
Ring dips
Men use 95 lb.
Women use 65 lb.
Post time to comments.

Scaling this WOD
If you do not yet have ring dips, find a variation during the warm-up that allows at least 10 unbroken reps. If you can do ring dips, but not for larger sets, start each round with ring dips and finish the round with a modification to keep the intensity high. Each round of cleans should be completed in 3 sets or less.

Beginner
21-15-9-6 reps for time of:
Hang squat cleans
Leg-assisted ring dips
Men use 55 lb.
Women use 35 lb.

To allow for larger sets during the ring dips, use more assistance from the legs as you fatigue. If you can complete 15 unbroken hang cleans at 55/35 lb., consider adding 10 lb. Starting from the hang will encourage you to focus on the hip extension and receiving position. Watch The Hang Clean on the CrossFit Journal for points of performance and tips.

Intermediate
27-21-15-9 reps for time of:
Squat cleans
Ring dips (1 set–finish the round with push-ups)
Men use 95 lb.
Women use 65 lb.

If you can do 10 unbroken ring dips and 10 cleans at 95/65 lb., perform this workout as prescribed. Break the dips into small sets to avoid failure. If you are unable to perform 10 unbroken clean reps at 95/65 lb., use the beginner rep scheme for this movement.
@crossfit #CrossFit #CFWODScale #CrossFitTraining

FRIDAY 170714
For time:
50 box jumps
50 kettlebell swings
50 knees-to-elbows
50 wall-ball shots
50 burpees
Post time to comments.
Men use 30-in. box, 2-pood kettlebell, 30-lb. ball
Women use 24-in. box, 1.5-pood kettlebell, 20-lb. ball

Scaling this WOD
Athletes with less experience should reduce the reps and loads to minimize rest. More experienced athletes can challenge themselves with higher reps and loads. Select movement variations that allow for short rest periods and larger sets. Aim to finish each movement in 4 sets or less.
Beginner
For time:
30 box jumps
30 kettlebell swings
30 hanging knee tucks
30 wall-ball shots
30 burpees
Men use 20-in. box, 1-pood kettlebell, 14-lb. ball
Women use 16-in. box, 25-lb. kettlebell, 10-lb. ball

If you cannot perform 10 reps at the listed loads during your warm-up, reduce the loads. If you cannot perform 10 unbroken hanging knee tucks, scale to AbMat sit-ups. Try to finish each movement in 4 sets or less. Watch The Kettlebell Swing from the CrossFit Journal for points of performance.

Intermediate
For time:
50 box jumps
50 kettlebell swings
50 knees-to-elbows
50 wall-ball shots
50 burpees
Men use 24-in. box, 1.5-pood kettlebell, 20-lb. ball
Women use 20-in. box, 1-pood kettlebell, 14-lb. ball

Use this option if you have not completed the “Filthy Fifty” in 25 min. or less. If you have completed the “Filthy Fifty” in less than 25 min., challenge yourself with the as-prescribed loading and box-jump height, but only perform 40 reps of each movement.
@crossfit #CrossFit #CFWODScale #CrossFitTraining

WEDNESDAY 170712
Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Post loads to comments.

Scaling this WOD
Athletes with less experience should prioritize practicing good form over lifting heavy weight. Choose loads that allow you to work on achieving full hip extension and developing a sound receiving position. If these elements falter, reduce the weight slightly and correct your technique. Watch The Hang Power Clean, The Hang Power Snatch and The Push Jerk from the CrossFit Journal.

Beginner
Hang power clean 12 minutes
Hang power snatch 12 minutes
Push jerk 12 minutes

Due to the complexity of these lifts, load should be a secondary goal if you're a beginner. Working for 12 minutes on each movement will create much more opportunity for practice. Experiment with sets of 3-5 reps. Only increase the weight if mechanics are sound.
Intermediate
Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Aim to exceed your previous 1-rep max. Before you begin, count backward from your goal weight in 5- to 10-lb. increments to establish a starting point. If your technique becomes inconsistent during the workout, consider performing sets of 3 at a lighter weight. Rest as much as needed between sets to execute each attempt with excellent mechanics.

@crossfit #CrossFit #CFWODScale #CrossFitTraining

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