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

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.

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

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

      
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

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