Thursday 210311
Thursday 210311
Front squat 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
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
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
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-upsBeginner Option:
For time:
10 rounds of:
3 jumping pull-ups with slow descend
3 push-ups
Sunday 210307
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
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 surfaceThen,
21-15-9 reps of:
Empty bar deadlifts
25-ft. bear crawl after each setTime cap: 9 min.
Equipment Free:
21-15-9 reps of:
Candlesticks, from back to standing
Handstand push-upsThen,
21-15-9 reps of:
Candlesticks, from back to standing
50-ft. handstand walk after each setTime cap: 9 min.
Thursday 210304
Thursday 210304
With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 160411.
Wednesday 210303
Wednesday 210303
27-21-15-9 reps for time of:
Squat cleans
Ring dips♀ 65 lb. ♂ 95 lb.
Post time to comments.
Compare to 170715.
Mayhem Daily Wod - 2132
Mayhem Daily Wod - 2132
5-10-15-20-15-10-5 Pull-ups Wall Balls (30/20) 50 yard shuttle run (10 out/10 back, 15 out/15 back)
Monday 210301
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
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 timePost 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