Complete as many reps as possible in 30 minutes of:
800-meter run
20 toes-to-bars
20/30 Echo bike calories

Back squat 3-3-3-3-3 reps

Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans

In today’s workout, there is no reason to stop. You will be moving constantly for 8 minutes. The loading of both the kettlebell and the medicine ball should allow you to perform unbroken reps throughout the entire workout. Come out fast and hang on. Remember, even though you are trying to move quickly, don’t cut the range of motion short on either movement. If you feel like you are out of control, slow down and dial in your technique before trying to speed back up.

CrossFit: The Fountain of Youth

CrossFit challenges the narrative that aging leads to inevitable physical decline, offering a lifelong approach to fitness that improves work capacity and health markers at every stage of life. By focusing on mechanics, consistency, and intensity, CrossFit helps delay age-related limitations, promoting strength, endurance, mobility, and independence. Aging well is a matter of active, intentional choices and continuous training.

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight squat cleans

21-15-9 reps for time of:
Front squats
Chest-to-bar pull-ups

You Can’t Lift What You Can’t Hold On To

Grip strength is vital for overall performance and injury prevention, especially given the diverse demands of the training methodology. It encompasses three primary categories: crushing (e.g., handshakes), pinching (e.g., holding flat objects), and supporting (e.g., deadlifting), with wrist and forearm strength playing a critical stabilizing role. This 2008 CrossFit Journal article more than holds up and explores the importance of grip strength and provides practical strategies and a sample weekly workout to incorporate into training.

For time:
2,000-meter row

5 rounds, complete:
100-foot farmers carry
30 anchored sit-ups

50-35-20 reps for time of:
Hand-release push-ups
Row calories