Wednesday 210317

3 rounds for time of:

Run 200 meters

20 knees-to-elbows

Run 200 meters

20 dumbbell thrusters

♀ 25-lb. DBs  ♂ 40-lb. DBs

Post time to comments.



Scaling:

Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.

Intermediate Option:

3 rounds for time of:

Run 200 meters

15 knees-to-elbows

Run 200 meters

15 dumbbell thrusters

♀ 20-lb. DBs  ♂ 30-lb. DBs

Beginner Option:

3 rounds for time of:

Run 200 meters

15 hanging knee raises

Run 200 meters

15 dumbbell thrusters

♀ 8-lb. DBs  ♂ 15-lb. DBs

Tuesday 210316

Shoulder press 3-3-3-3-3-3-3 reps

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Compare to 201123.



Scaling:

Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Monday 210315

For time:

Row 2,000 meters

100 wall-ball shots

20 muscle-ups

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Post time to comments.

Compare to 180227.



Scaling:

Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option:

For time:

Row 2,000 meters

75 wall-ball shots

10 muscle-ups

♀ 10-lb. ball

♂ 14-lb. ball

Beginner Option:

For time:

Row 1,500 meters

50wall-ball shots

20 ring rows

♀ 6-lb. ball

♂ 10-lb. ball

Saturday 210313

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmers carry

♀ 30-lb. DBs  ♂ 45-lb. DBs

Post time to comments.

Compare to 160630.



Scaling:

This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries.

Intermediate Option:

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmers carry

♀ 25-lb. DBs  ♂ 35-lb. DBs

Beginner Option:

With a pair of dumbbells, 4 rounds for time of:

25-meter weighted lunge

175-meter farmers carry

♀ 10-lb. DBs  ♂ 20-lb. DBs

Friday 210312

Open 21.1

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 minutes

Visit the Games Website for full event details.

Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.

Thursday 210311

Front squat 5-5-3-3-3-1-1-1-1 reps

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Compare to 200128.



Scaling:

Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:

Front squat 5-5-5-3-3-3-3-3 reps

Tuesday 210309

7 rounds for time of:

15 GHD sit-ups

15 back extensions

10 thrusters

10 clean and jerks

♀ 95 lb. ♂ 135 lb.

Post time to comments.



Scaling:

Modify the movements and reduce the load so you can complete each set unbroken, at least in the early rounds. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option:

7 rounds for time of:

10 GHD sit-ups

10 back extensions

10 thrusters

10 clean and jerks

♀ 75 lb. ♂ 115 lb.

Beginner Option:

5 rounds for time of:

10 sit-ups

10 unweighted good mornings

7 thrusters

7 clean and push presses

♀ 35 lb. ♂ 55 lb.

Monday 210308

For time:

50 bar muscle-ups

Post time to comments.

Compare to 180823.



Scaling:

Reduce the reps and modify the movement to the most difficult gymnastics pulling exercise you can perform for several reps. If possible, maintain an assisted version of a muscle-up.

Intermediate Option:

For time:

30 bar muscle-ups

Beginner Option:

For time:

10 rounds of:

3 jumping pull-ups with slow descend

3 push-ups

Sunday 210307

50-40-30-20-10 reps for time of:

Row (calories)

Wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Post time to comments.

Friday 210305

Workout 20.3/Workout 18.4

Diane

21-15-9 reps of:

Deadlifts

Handstand push-ups

♀ 155 lb. ♂ 225 lb.

Then,

21-15-9 reps of:

Deadlifts

50-ft. handstand walk after each set

♀ 205 lb. ♂ 315 lb.

Time cap: 9 min.

Post time or reps completed to comments.

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:

21-15-9 reps of:

Deadlifts

Hand-release push-ups

♀ 95 lb. ♂ 135 lb.

Then,

21-15-9 reps of:

Deadlifts

50-ft. bear crawl after each set

♀ 135 lb. ♂ 185 lb.

Time cap: 9 min.

Foundations:

21-15-9 reps of:

Broomstick deadlifts

Knee push-ups, to ground or elevated surface

Then,

21-15-9 reps of:

Empty bar deadlifts

25-ft. bear crawl after each set

Time cap: 9 min.

Equipment Free:

21-15-9 reps of:

Candlesticks, from back to standing

Handstand push-ups

Then,

21-15-9 reps of:

Candlesticks, from back to standing

50-ft. handstand walk after each set

Time cap: 9 min.