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

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