3 rounds for time of:
50 T2B
25 strict handstand push-ups
Scaling
This workout contains many reps of two high-skill movements.
Each round offers a large dose of both exercises,
so plan on breaking them into multiple smaller sets.
Drop the reps and modify the movements to something that is challenging but still allows you to keep moving.
Intermediate & 55+ RXOption
3 rounds for time of:
30 T2B
20 kipping handstand push-ups
Beginner Option
3 rounds for time of:
30 sit-ups
15 push-ups
Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people.
Push the runs and reduce the reps and kettlebell weight to keep a steady pace.
Intermediate & 55+ RX Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows
Men: 12-kg kettlebell
Women: 8-kg kettlebell
Like an earthquake that wakes you up at 4am, the CrossFit world was shocked when a popular daily newsletter called The Morning Chalk Up put out an exclusive interview with Coach Greg Glassman, where he outlined some rough drafts of what the new CrossFit Games season would look like next year.
No more Regionals… Like GONE! Completely erased!
The open is moving to October… But there’s still one this year in February? We think… hahaha.
There will be 16 CrossFit Sanctioned events that will also be an outlet to the games… But only the 1st place male, female, and teams will advance.
Each country with an affiliate will send both a male and female… That’s 162 countries by the way.
CrossFit Masters and Teens haven’t been talked about much.. Will they keep it?
We dive into these topics and more, like how does a coach now program for this, and why we think you should be just as stoked as we are on these new changes!
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Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
Men: 135 lb.
Women: 95 lb.
Scaling
This weightlifting couplet is quick and metabolically demanding.
The load should be relatively light, allowing you to move fast and take limited breaks.
Consider reducing the reps if one round takes you longer than 1 minute.
Intermediate & 55+ RX Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
Men: 115 lb.
Women: 75 lb.
Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses
For time:
Run 1 mile
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball
Scaling
Choose modifications that allow you to complete each exercise with little rest.
There is a high volume of each movement.
Scale back each portion so you can keep moving, even as fatigue sets in.
Intermediate & 55+ RX Option
For time:
Run 1 mile
75 wall-ball shots
10 muscle-ups
Men: 14-lb. ball
Women: 10-lb. ball
Beginner Option
For time:
Run 1,000 meters
50 wall-ball shots
20 ring rows
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 185 lb.
Women: 125 lb.
Scaling
This workout contains a high volume of weightlifting at a moderately heavy load.
Reduce the weight but try to perform the prescribed reps.
Today’s workout offers a good opportunity to focus on mechanics in your snatch and overhead squat.
Intermediate & 55+ RX Option
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 135 lb.
Women: 95 lb.
Beginner Option
10 rounds for time of:
1 power snatch
3 overhead squats
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups
55+ RX
21-18-15-12-9-6-3 reps of:
DB Push press (35#/25#)
L-Pull up
Scaling
This workout may take a while and will challenge your muscular stamina.
Handstand push-ups and L pull-ups are both advanced movements.
Reduce the reps but choose movements that are still challenging for you.
Intermediate Option
18-15-12-9-6-3 reps of:
Handstand push-ups
Kipping L pull-ups
8 rounds for time of:
Run 400 meters
Rest 90 seconds
Scaling
Each run should be an all-out effort.
If you cannot run 400 meters in less than 2 minutes, reduce the distance.
Intermediate athletes can complete this workout as prescribed.
Newer athletes might want to reduce the number of rounds.
Beginner & 55+ RX Option
5 rounds for time of:
Run 400 meters
Rest 90 seconds
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
55+ RX
AMRAP 25 MIN
75 Double unders
50 push ups
15 power cleans (135#/95#)
Scaling
Hero workouts are notoriously difficult, mentally and physically.
Choose options that challenge you throughout.
Each exercise should require multiple sets to complete,
but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
