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Does the CrossFit Games Season Get Easier?

Morning Chalk Up

January 23   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

  • How to adapt the 2024 TYR WZA programming for your CrossFit Kids classes
  • Does the CrossFit Games season get easier as it goes on?
  • Athena Perez “poked a bear” in Andrew Hiller, and will journal her year-long journey

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“This wasn't about Hiller; it was about me, and I knew it.” - Athena Perez

  How to Adapt the 2024 TYR Wodapalooza Events for CrossFit Kids  

How to Adapt the 2024 TYR Wodapalooza Events for CrossFit Kids

It’s always fun to adapt the events from elite competitions for your own gym and attempt to tackle the workouts to test one’s fitness. Whether it’s a benchmark WOD or a repeat of an event from the past, it’s inspiring to compare yourself to the fittest in the field.

But today, we aren’t talking about regular athletes in the gym.

Today, let’s see how we can adapt the TYR Wodapalooza workouts for some 6 and 7-year-olds.

  • Editor’s Note: Don’t worry, the Morning Chalk Up will also adapt TYR WZA events for grown-ups at your affiliate. Check out that article later this week.

Here are a few ways to bring the magic of Miami to your gym’s youngest members.

For a classic CrossFit workout: 

“Kids Cortadito”

  • For Time:
    Box Dips
    Dumbbell Hang Power Cleans
    Jumping Pull-Ups
    Dumbbell Shoulder-to-Overhead

This workout involves minimal equipment and just a few minutes of setup. The kids will use dumbbells for the hang power cleans and the shoulder-to-overhead.

  • If your gym has limited lightweight dumbbells, they can use one instead of two, or they can use a wall-ball.

Alter the reps based on the age range, ability level, etc.

For a mix of modalities: 

“Kids Deja Vu”

  • 10-Minute AMRAP
    5 Cal Row
    10 Wall-Ball Front Squats
    15 Ring Rows
    10 Box Get-Overs
    5 Dumbbell Snatch (Each Arm)

Alter the time domain and the reps according to your kids’ abilities.

  • If ring rows are too tricky to set up in your gym, the rows could also be done with a secured barbell in the rack. Just make sure you secure it well with bands before you let your kids at it.

If the dumbbell snatch is too advanced or you have limited light dumbbells, this could be subbed for a dumbbell deadlift.

For fun with a partner: 

“Partner Sandbag Send”

  • For Time:

    Buy-In: Slam-Ball Carry–designated length, each athlete carries for the same length

    – into –

    Slam-Ball Over-the-Shoulder
    Slam-Ball Squats 

Buy-Out: Slam-Ball Carry–designated length, each athlete carries for the same length

For the buy-in and buy-out, one at a time, athletes will be running with the slam-ball. For instance, in my gym, I would have my kids run down and back for the full length of the gym before handing the slam-ball off to their partner.

  • This is meant to be relay-style, in that partner one completes nine shoulder-overs, then partner two completes nine shoulder-overs. Then, partner one moves onto the squats, and so on.

This will be a very quick workout, so if you’d like to add more movements before the buy-out, you could do slam-ball deadlifts or actual slam-ball throws.

You could even run it as a tournament and have two teams go head-to-head, bracket-style.

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Training with the GOAT 🐐: Check out this video of YouTuber and content creator Will Tennyson training with five-time CrossFit Games champ Mat Fraser.

🚣 🚣 Lessons on Aging, From a 93-year-old World Champion Rower: The Washington Post recently featured Richard Morgan, a 93-year-old world champion indoor rower with the aerobic engine of a 30-40-year-old person. Check out the story for some lessons about aging well.

✍️ Thank You from Walden University PhD Student: CrossFitter Priscilla Fleming is a PhD student at Walden University and asked for some help from the community. She needed volunteers who have been doing CrossFit for the past three months to complete a short survey that examines the connection between the effectiveness of mental health treatment and CrossFit. Here’s a quick note of thanks from Fleming:

  • “Thank you so much for taking the time to help me on this journey! I am so excited to see what results come from this study.  Because you put my survey information in your email, I was able to collect more than enough surveys for my CrossFit participant group. I can’t thank you enough. I would also like to thank the CrossFit community for helping out a fellow CrossFitter and showing the heart of the CrossFit Community! It was an amazing feeling to have that large of a response. Excitement, joy, love, support, pride, are just a few words to describe this experience.”

ICYMI: Learn more about Andra Moistus following her sixth-place TYR WZA finish.

  Preparing for the Open and Quarterfinals: Does the Season Get Easier?  


Preparing for the Open and Quarterfinals: Does the Season Get Easier?

With just about a month to go before the start of the 2024 CrossFit Open, athletes and coaches all around the world are already training full-time — but are they training correctly?

Now that the number of qualifying spots from the Open to the Quarterfinals has increased dramatically to include the top 25% of athletes, what does that mean for athletes who will easily qualify? How should their daily training look?

To get some answers to these questions, we caught up with John Singleton, founder of The PROGRM, to see what he thinks of these recent changes.

Continue Reading...
  “My Hiller Challenge”: Part 1, Endings and Beginnings  

“My Hiller Challenge”: Part 1, Endings and Beginnings

Editor’s Note: This is the first in a multiple-part series written by Athena Perez, chronicling the year-long challenge that she’s dubbed her “Hiller Challenge.” Throughout the year, Andrew Hiller, a prominent CrossFit YouTuber whose videos have inspired both die-hard followers and dissenters, will serve as Perez’s coach and they will both document the journey across social media (and in Athena’s words here). In the first part below, Perez explains the origins of her “Hiller Challenge.”

My health journey began at close to 500 pounds, a number that was merely an estimate, as the scales couldn’t measure that high. The exact figure will forever remain a mystery.

My first steps into a CrossFit gym in March of 2017 were taken with the aid of two canes, my sole ambition being to regain the ability to walk unassisted. The thought of achieving anything beyond that seemed unfathomable.

There was a time, a few years into my CrossFit journey, when I had shed over 200 pounds, but my progress abruptly halted. Life, with its myriad complexities, intervened. I found myself facing double knee replacements, necessitating relearning to walk and mastering every CrossFit movement again. As if that wasn’t enough, a tumor was discovered on my pancreas, requiring immediate removal. It felt like I was being hit by one setback after another, casting a shadow over my previous accomplishments.

The past three years have been a constant struggle, and I’ve seen some of the weight I had lost creep back on. I found comfort in my own little bubble–an echo chamber always telling me what I wanted to hear. “It’s okay, Athena, you’re doing all the right things,” I would hear, even when I wasn’t.

Every December, I dedicate most of the month to setting my goals for the upcoming year; it’s a ritual I’ve come to cherish. It’s a time for introspection, and this year, the word consistency emerged as my mantra. I was already aware that inconsistency was my Achilles’ heel. I suspect this realization was lurking in my subconscious as my journey began anew.


Andrew Hiller was a stranger to me.

Continue Reading...


10 Tips for the CrossFit Games Open

Check out this article, put out by Michele Letendre's Deka Comp, that lays out 10 tips to help you crush the 2024 Open. We're about a month away; time to really start honing your skills and mentally preparing.




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Handstand Walk Drills

If you're comfortable inverted but can't quite practice without a scale, here are some tips to help you improve your form, efficiency, and confidence. Only a wall and floor space is needed, so you can practice almost anywhere.



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Better Ring Transitions

Having trouble getting on top of the rings for a ring muscle-up? Try these drills that help you feel the full transition, including that "up and over." Add a platform to make it more difficult.


Share Your Crossfit Story


Celebrating a PR, hosting a fundraiser, this, that, or otherwise? Send us a tip.

Ben Cross, of CrossFit Blackpool in the UK has organized a fundraiser for Manchester Children’s Hospital, for which he will be completing 1000 burpees, 1000 wall balls and 1000 calories C2 bike on Sunday 11th February, 11 February 2024. He has set up an account for those looking to donate and join this cause. 

2/17 - 2/18: Busto Throwdown (Busto Arsizio, Italy)
2/17: Cupid’s Throwdown (Las Vegas, Nevada)
3/2: The LKW Games (Lake Waccamaw, North Carolina)
3/9: The Valkyrie Fitness Competition (Tampa, FL)
3/16: Upper Hunter Strongest Novice (Muswellbrook, Australia)
3/16: Oceanside CrossFit 1st Annual Shamwod & Shenanigains (Oceanside, Ca)
3/16: Shamwod & Shenanigains (Oceanside, Ca)
3/23 - 3/24: Beach Brawl (Spring) (Pensacola Beach, FL)
3/23: Masters Distinguished Games (Fort Wright, KY)
3/23: CFL Teen Take Over (Lorton, VA)
4/6: Girls Gone Rx Minnesota (Austin, Minnesota)
4/6: Girls Gone Rx Kentucky (Richmond, Kentucky)
4/6: Girls Gone Rx Ohio (Lancaster, Ohio)
4/6: Best Babes Decatur (Decatur, Alabama)
4/6: Best Babes 608 (Janesville, Wisconsin)
4/6: Best Babes South Carolina (Beufort, South Carolina)
4/6: Best Babes Houston (Houston, Texas)
4/6: Best Babes Tampa (Tampa, Florida)
4/6: Best Babes Wyoming (Cheyene, Wyoming)
4/6: War Off I-4 (Deland, FL)
4/6 - 4/7: No Pain No Game (Legnano, Italy)
4/6 - 4/7: Shack Team Edition (Rome, Italy)
4/6: Best Babes South Carolina (Beaufort, SC)
4/6: Best Babes Decatur (Decatur, AL)
4/6 - 4/7: Landifornian Battle (Seignosse, France)
4/6: Two Peas in a Pod: Mixed Gender Partner Comp (Burlington, MA)

See all upcoming events

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