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

Wednesday 210224

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Post time to comments.

Compare to 200320.



Scaling:

Avoid the GHD or reduce the reps if you do not have experience with it.

Intermediate Option:

Row 500 meters

50 sit-ups

Row 1,000 meters

30 sit-ups

Row 2,000 meters

20 sit-ups

Beginner Option:

Row 500 meters

30 sit-ups

Row 750 meters

20 sit-ups

Row 1,000 meters

10 sit-ups

Tuesday 210223

For time:

15 thrusters, 95/135 lb.

Run 200 meters

20 thrusters, 65/95 lb.

Run 400 meters

30 thrusters, 45/65 lb.

Run 800 meters

Post time to comments.

Compare to 130126.



Scaling:

Reduce the loading on the thrusters so that each set can be completed unbroken.

Intermediate Option:

15 thrusters, 65/95 lb.

Run 200 meters

20 thrusters, 45/65 lb.

Run 400 meters

30 thrusters, 35/45 lb.

Run 800 meters

Beginner Option:

15 thrusters, 45/65 lb.

Run 200 meters

20 thrusters, 35/45 lb.

Run 400 meters

30 air squats

Run 800 meters

Sunday 210221

Deadlift 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 200905.



Scaling:

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

Saturday 210220

Lorenzo

For time:

Run 1,000 meters

Then,

5 rounds of:

    15 push-ups

    20 med-ball cleans

    21 burpees

Then,

Run 1,000 meters

Post time to comments.



Scaling:

This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.

Intermediate Option:

For time:

Run 1,000 meters (or 5 minutes)

Then, with a 20-minute time cap, work through

5 rounds of:

    15 push-ups

    20 med-ball cleans

    21 burpees

Then,

Run the same distance

Beginner Option:

For time:

Jog 800 meters (or 5 minutes)

Then,

3 rounds of:

    10 assisted push-ups

    15 med-ball cleans

    15 burpees

Then,

Jog the same distance

Friday 210219

Workout 16.1

Rx’d:

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

♀ 65-lb. lunge ♂ 95-lb. lunge

Post rounds completed to comments.

Compare to 160226.

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 20 minutes of:

25-ft. front-rack walking lunge

8 burpees

25-ft. front-rack walking lunge

8 jumping pull-ups

♀ 35-lb. lunge ♂ 45-lb. lunge

Foundations:

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. walking lunge or 10 assisted lunges

8 burpees to ground or elevated surface

25-ft. walking lunge or 10 assisted lunges

16 dumbbell rows (8 left/8 right)

♀ 10-lb. DB ♂ 15-lb. DB

Equipment Free:

Complete as many rounds and reps as possible in 20 minutes of:

50-ft. walking lunge

8 burpees

50-ft. walking lunge

8 handstand push-ups

Wednesday 210217

3 rounds for time of:

5 muscle-ups

9 hang power cleans

7 push jerks

50 double-unders

♀ 105 lb. ♂ 155 lb.

Post time to comments.



Scaling:

This workout mixes high-skill gymnastics with a significant volume of Olympic lifting. Choose modifications and loads that allow you to keep moving at high intensity.

Intermediate Option:

3 rounds for time of:

3 muscle-ups

9 hang power cleans

7 push jerks

50 double-unders

♀ 95 lb. ♂ 135 lb.

Beginner Option:

3 rounds for time of:

5 ring rows + 5 jumping dips

9 hang power cleans

7 push presses

50 single-unders

♀ 35 lb. ♂ 45 lb.

Tuesday 210216

Tabata box jump, 16/20-in. box

Tabata L-sit

Tabata handstand hold

Tabata sit-up

Tabata lunge

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises.
Post total reps/seconds for each exercise to comments.

Compare to 200523.



Scaling:

For all movements, choose modifications that are challenging but allow you to work consistently throughout all eight intervals. Watch “L-Sit Drills” and practice for the warm-up.

Intermediate Option:

Tabata box jump, 16/20-in. box

Reverse Tabata L-sit (10 on, 20 off)

Reverse Tabata handstand hold (10 on, 20 off)

Tabata sit-up

Tabata lunge

Beginner Option:

Tabata box step-up, 12/18-in. box

Tabata seated leg raises

Tabata plank hold

Tabata sit-up

Tabata lunge

Monday 210215

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 200827.



Scaling:

Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.