Friday 210205

Open Workout 15.3

Rx’d

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)

100 double-unders

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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 14 minutes of:

7 pull-ups

50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)

100 single-unders

Foundations

Complete as many rounds and reps as possible in 14 minutes of:

7 push-ups, from feet or knees

25 squats or sit-to-stands

50 jumping jacks or lateral steps

Equipment Free

Complete as many rounds and reps as possible in 14 minutes of:

14 dips between chairs

50 air squats

100 jumping jacks

Thursday 210204

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

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Scaling:

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

Wednesday 210203

Randy

For time:

75 power snatches

♀ 55 lb. ♂ 75 lb.

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Scaling:

Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate Option:

Experienced athletes should attempt this workout as written, with an 8-minute timecap.

Beginner Option:

50 power snatches

♀ 15 lb. ♂22 lb.

Monday 210201

3 rounds for time of:

Run 800 meters

30 pull-ups

40 push-ups

50 squats

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Scaling:

This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.

Intermediate Option:

3 rounds for time of:

Run 800 meters

20 pull-ups

30 push-ups

40 squats

Beginner Option:

3 rounds for time of:

Run 400 meters

15 ring rows

20 assisted push-ups

25 squats

Sunday 210131

Power clean 5-3-3-1-1-1 reps

Practice L-sit for 10 minutes.

Practice front and back scales for 10 minutes.

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Scaling:

Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.

Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.

Saturday 210130

Make 3 attempts at each of the following:

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.

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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

Mayhem Daily Wod - 21129

      
Push Jerk:

2x3 reps @ 65% 1RMJerk

3x3 @ 70% 1RM Jerk
* Bar can be taken from the rack
*10 min to build to 70%. Complete 3 successful sets at 70% or a moderate weight.
 
Workout:

For time
10-20-30-40-50 
Dumbbell Snatches (50/35)
*15 Burpee Box Jump overs (24”/20”) after each round

 
- 20:00 Time Cap -
    

Thursday 210128

Overhead squat 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

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Scaling:

Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Mayhem Daily Wod - 21126

      

AMRAP 5 Minutes (0:00-5:00)
12/9 Calorie Assault Bike
10 Toes to Bar
-1 min rest-
AMRAP 5 Minutes (5:00-11:00)
12/9 Calorie Assault Bike
5 Burpee Pull Ups
-1 min rest--
AMRAP 5 Minutes (12:00-17:00)
12/9 Calorie Assault Bike
10 Toes to Bar
5 Bar Muscle Ups

*Begin each 5 minutes with a new 15/12 calorie Assault Bike regardless of where you were at 

    

Wednesday 210127

4 rounds for time of:

15 GHD sit-ups

30 thrusters

45 double-unders

♀ 45 lb. ♂ 65 lb.

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Scaling:

This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option:

4 rounds for time of:

10 GHD sit-ups

30 thrusters

45 double-unders

♀ 35 lb. ♂ 45 lb.

Beginner Option:

3 rounds for time of:

15 sit-ups

30 squats

45 single-unders