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CrossFit's "hopper model" promotes balanced fitness, preparing athletes to perform well across a variety of tasks, while testing fitness outside the gym fosters a sense of accomplishment and adheres to CrossFit's "Fitness in 100 Words," which encourages athletes to learn and try new sports regularly. Find a gym near you:
Compare to 170214. This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dips that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.
Globo wod: sub for rower are 13/20 calories assault or echo bike or 300/350m run, with burpees over a bar, low bench, or dumbbells. If you are using a conventional treadmill for runs use a slight incline
Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken.
4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise. Choose one, or mix and match. Rest 5 minutes between rounds. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
The WOD — daily workout programming by CrossFit HQ — has been published to CrossFit.com every day since 2001, and it is freely available to all and accessible to everyone. What it’s not: arm day. Or leg day. Or “core.”
Scaling: If you are unable to perform strict handstand push-ups to a deficit, review the 10 push-up milestones and challenges outlined in “The Push-Up” and modify the movement. Intermediate Option: 30 strict handstand push-ups for time. Beginner Option: 30 honest push-ups for time.
Challenge yourself with CHAD1000X: 1,000 step-ups for time wearing a rucksack. Created by Navy SEAL Chad Wilkinson, now embraced by the CrossFit community.
This is a longer-duration workout with a target of around 20 to 25 minutes. Reduce the volume and skill complexity as needed, then fight to keep it under 25 ...
CrossFit Hero and Tribute Workouts. Since 2005, CrossFit has posted workouts meant to honor the memories of CrossFit service members who made the ultimate sacrifice and exemplary members of the CrossFit community who are no longer with us.