Monday 210301

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, 15 ft.

12 push presses

50 double-unders

♀ 95 lb. ♂ 135 lb.

Post rounds completed to comments.

Compare to 170226.



Scaling:

Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

2 rope climbs, 15 ft.

12 push presses

50 double-unders

♀ 75 lb. ♂ 115 lb.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, lying to standing

12 push presses

50 single-unders

♀ 35 lb. ♂ 55 lb.

Sunday 210228

Weighted chest-to-bar pull-up 1-1-1-1-1 reps

Weighted dip 1-1-1-1-1 reps

Run 1 mile for time

Post loads and mile time to comments.

Compare to 171231.



Scaling:

This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Jumping pull-up, slow descend 5-5-5-5-5 reps

Jumping dip, slow descend 5-5-5-5-5 reps

Jog 1 mile for time

Saturday 210227

Three 5-minute rounds of:

200-m farmer carry

Then as many reps as possible of:

    5 burpees

    10 kettlebell swings

Rest 2 minutes between rounds.

♀ 16-kg KBs ♂24-kg KBs

Post number of reps completed each round to comments.



Scaling:

Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:

Three 5-minute rounds of:

200-m farmers carry

Then as many reps as possible of:

    5 burpees

    10 kettlebell swings

Rest 2 minutes between rounds

♀ 12-kg KBs ♂20-kg KBs

Beginner Option:

Three 3-minute rounds of:

100-m farmers carry

Then as many reps as possible of:

    3 burpees

    7 kettlebell swings

Rest 2 minutes between rounds

♀ 10-lb. DBs ♂15-lb. DBs

Thursday 210225

Workout 11.3

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 110 lb. ♂ 165 lb.

Post reps completed to comments.

Compare to 110406.

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 and reps as possible in 5 minutes of:

Squat clean

Jerk

♀ 65 lb. ♂ 95 lb.

Foundations:

Complete as many rounds and reps as possible in 5 minutes of:

Power clean

Front squat

Jerk

♀ 15 lb. ♂ 22 lb.

Equipment Free:

Complete as many rounds and reps as possible in 5 minutes of:

6 single-leg squats, alternating

3 handstand push-ups

Wednesday 210224

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Post time to comments.

Compare to 200320.



Scaling:

Avoid the GHD or reduce the reps if you do not have experience with it.

Intermediate Option:

Row 500 meters

50 sit-ups

Row 1,000 meters

30 sit-ups

Row 2,000 meters

20 sit-ups

Beginner Option:

Row 500 meters

30 sit-ups

Row 750 meters

20 sit-ups

Row 1,000 meters

10 sit-ups

Tuesday 210223

For time:

15 thrusters, 95/135 lb.

Run 200 meters

20 thrusters, 65/95 lb.

Run 400 meters

30 thrusters, 45/65 lb.

Run 800 meters

Post time to comments.

Compare to 130126.



Scaling:

Reduce the loading on the thrusters so that each set can be completed unbroken.

Intermediate Option:

15 thrusters, 65/95 lb.

Run 200 meters

20 thrusters, 45/65 lb.

Run 400 meters

30 thrusters, 35/45 lb.

Run 800 meters

Beginner Option:

15 thrusters, 45/65 lb.

Run 200 meters

20 thrusters, 35/45 lb.

Run 400 meters

30 air squats

Run 800 meters

Sunday 210221

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 200905.



Scaling:

Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Saturday 210220

Lorenzo

For time:

Run 1,000 meters

Then,

5 rounds of:

    15 push-ups

    20 med-ball cleans

    21 burpees

Then,

Run 1,000 meters

Post time to comments.



Scaling:

This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.

Intermediate Option:

For time:

Run 1,000 meters (or 5 minutes)

Then, with a 20-minute time cap, work through

5 rounds of:

    15 push-ups

    20 med-ball cleans

    21 burpees

Then,

Run the same distance

Beginner Option:

For time:

Jog 800 meters (or 5 minutes)

Then,

3 rounds of:

    10 assisted push-ups

    15 med-ball cleans

    15 burpees

Then,

Jog the same distance

Friday 210219

Workout 16.1

Rx’d:

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

♀ 65-lb. lunge ♂ 95-lb. lunge

Post rounds completed to comments.

Compare to 160226.

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 and reps as possible in 20 minutes of:

25-ft. front-rack walking lunge

8 burpees

25-ft. front-rack walking lunge

8 jumping pull-ups

♀ 35-lb. lunge ♂ 45-lb. lunge

Foundations:

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. walking lunge or 10 assisted lunges

8 burpees to ground or elevated surface

25-ft. walking lunge or 10 assisted lunges

16 dumbbell rows (8 left/8 right)

♀ 10-lb. DB ♂ 15-lb. DB

Equipment Free:

Complete as many rounds and reps as possible in 20 minutes of:

50-ft. walking lunge

8 burpees

50-ft. walking lunge

8 handstand push-ups

Wednesday 210217

3 rounds for time of:

5 muscle-ups

9 hang power cleans

7 push jerks

50 double-unders

♀ 105 lb. ♂ 155 lb.

Post time to comments.



Scaling:

This workout mixes high-skill gymnastics with a significant volume of Olympic lifting. Choose modifications and loads that allow you to keep moving at high intensity.

Intermediate Option:

3 rounds for time of:

3 muscle-ups

9 hang power cleans

7 push jerks

50 double-unders

♀ 95 lb. ♂ 135 lb.

Beginner Option:

3 rounds for time of:

5 ring rows + 5 jumping dips

9 hang power cleans

7 push presses

50 single-unders

♀ 35 lb. ♂ 45 lb.