♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Post time to comments.
Compare to 170913.
Scaling:
Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.
Beginner Option:
20-15-10 reps for time of:
AbMat sit-ups
Hanging knee raises
Wall-ball shots
What's Rich Doing
7 Min AMRAP
5, 5... 10, 10... 15, 15...
Cal Echo Bike
Toes-to-bar
-Rest 3:00-
7 Min AMRAP
5, 1... 10, 2... 15, 3...
Echo Bike Cal
Pegboard
-Rest 3:00-
7 Min AMRAP
5, 5... 10, 10... 15, 15...
Echo Bike Cal
Toes-to-Bar
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Scaling:
This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.
Intermediate Option:
4 rounds for time of:
1-min. handstand hold
21 toes-to-bars
Beginner Option:
4 rounds for time of:
1-min. plank hold
21 sit-ups
5x10 Back Squat @60%
Workout:
For Time:
30/24 Calorie Assault Bike
20 Burpee Box Jump Overs (30/24) *
10 Sandbag Cleans (150/100)
* Athletes can use hands for BBJO *
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
Max set of toes-to-bars
Max set of ring dips
Broad jump for distance
Then,
Row 2,000 meters for time
Rest as needed between exercises.
Post reps, distance, or time for each to comments.
Compare to 170214.
Scaling:
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.
Intermediate Option:
Can be completed as Rx’d
Beginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
Then,
Row 2,000 meters for time