For each rep, jump and touch a target 12 inches above your reach.
Post time to comments.
Scaling:
If you are unable to complete a mile run in 10 minutes or less, shorten the distance. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.
Beginner Option:
2 rounds for time of:
Run 800 m
25 burpees
For each rep, jump and touch a target 6 inches above your reach.
Scaling:
Today’s workout is in the short-to-moderate time domain. If you can maintain bigger stretches on the L-sit holds and minimize breaks, you should be close to finishing at the 10-minute mark. To stay within that window, find a variation of the L-sit hold that allows you to consistently hold for 10 to 15+ seconds before breaking. If you can hold your option with ease for 45 seconds to 1 minute, try a more challenging option. The box should be a little taller than you want it to be on the jump-overs, and expect your fatigued hip flexors to make jumping a bit more difficult. Consider stepping down from the top of the box. This is not only a safety concern, it is one way to keep yourself moving at a steady pace.
For each rep, jump and touch a target 12 inches above your reach.
Post time to comments.
Scaling:
Switch this to a time-priority workout and complete as many reps as possible in 7 minutes — the time cap for Last-Chance competitors. Newer athletes can eliminate the need to touch a target.
Intermediate Option:
Complete as many burpees as possible in 7 minutes.
For each rep, jump and touch a target 12 inches above your reach.
Beginner Option:
Complete as many burpees as possible in 7 minutes.
♀ 14-lb ball to a 9-foot target
♂ 20-lb ball to a 10-foot target
Your workout is over when you fail to complete the work within the minute or at the 15-minute mark.
Post final minute completed successfully to comments.
Scaling:
Today is a mental grind. How deep are you willing to go into the pain cave? Can you keep moving even though your mind is telling you to quit? This workout will help you answer these questions. The goal is to finish all 21 reps in 40-59 seconds and hang on for as many rounds as possible. If you are unable to perform the required repetitions within the minute, your workout is over. If you can make it through 15 sets, congratulations, and do not go any further. Hitting this workout as prescribed is tempting, but consider scaling the movements to finish at least 7 sets. Stay mentally strong and good luck.
Intermediate option:
Every minute on the minute for as long as possible:
♀ 14-lb ball to a 9-foot target, 20-inch box
♂ 20-lb ball to a 10-foot target, 24-inch box
Time cap: 20 minutes
Post time to comments.
Scaling:
Welcome to the second workout of the 2024 CrossFit Games Quarterfinals! This leg- and lung-burner workout has a 20-minute cap. Those not recording a score for competition should scale accordingly to finish within this time. Advanced athletes should push for sub-13 minutes. Find a wall-ball shot load that allows for 10 or more reps at a time, and push the lateral burpee box jump-overs to get in 10 per minute. Scale as needed to hit these ranges. Those not competing in Quarterfinals should choose challenging variations that still allow for continuous movement. Consider taking short breaks during the wall-ball shots and burpees to help you keep moving throughout the workout. This one will be all about finding the line between pushing the pace and holding on for continuous movement.
Find the Quarterfinals workout standards, scorecards, and more here.