AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Similar Wods
Thursday 210211
Thursday 210211
Workout 12.3
Rx’d:
Complete as many rounds as possible in 18 minutes of:
15 box jumps
12 push presses
9 toes-to-bars
♀ 20-in. box, 75-lb. presses
♂ 24-in. box, 115-lb. presses
Post rounds completed to comments.
Compare to 120308.
See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
Complete as many rounds as possible in 18 minutes of:
15 box jumps or step-ups
12 push presses
9 hanging knee-raises
♀ 20-in. box, 45-lb. presses
♂ 20-in. box, 75-lb. presses
Foundations:
Complete as many rounds as possible in 18 minutes of:
15 box step-ups or walking high knees
12 push presses
9 sit-ups or seated knee-ups
♀ 4-in. box, PVC or broomstick for presses
♂ 6-in. box, PVC or broomstick for presses
Equipment Free:
Complete as many rounds as possible in 18 minutes of:
15 broad jumps, 36-in. jump
12 push-ups
9 V-ups
Saturday 221029
Saturday 221029
Jack
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
♀ 80-lb presses, 16-kg swings, 20-in box
♂ 115-lb presses, 24-kg swings, 24-in box
Post rounds completed to comments.
Compare to 180430.
Scaling:
Reduce the weight on the presses and kettlebell swings and the height of the box so you can perform each set of exercises unbroken and with little rest during transitions.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
♀ 65-lb presses, 16-kg swings, 20-in box
♂ 95-lb presses, 24-kg swings, 24-in box
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups
♀ 45-lb presses, 8-kg swings, 12-in box
♂ 65-lb presses, 12-kg swings, 20-in box
Wednesday 230920
Wednesday 230920
2023 Games test: “Intervals"”
For time:
21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
Rest until 6-minute mark, then:
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
Beginner option:
For time:
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
Rest 2 minutes
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
Thursday 211021
Thursday 211021
For time:
1,000-m row
25 box jumps, 30-in. box
1,000-m row
50 box jumps, 24-in. box
1,000-m row
75 box jumps, 20-in. box
Post time to comments.
Scaling:
Deconditioned athletes should reduce the overall volume of this workout to finish the work in 20 minutes or less.
Intermediate Option:
For time:
1,000-m row
20 box jumps, 30-in. box
1,000-m row
40 box jumps, 24-in. box
1,000-m row
60 box jumps, 20-in. box
Beginner Option:
For time:
500-m row
10 box jumps, 16-in. box
500-m row
20 box jumps, 12-in. box
500-m row
30 box jumps, 6-in. box