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.

Saturday 210213

Laura

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees over the rower

10 power cleans

♀ 105 lb. ♂ 155 lb.

CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons.
Post rounds completed to comments.



Scaling:

This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.

Beginner Option:

With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row

20 burpees

10 power cleans

♀ 45 lb. ♂ 65 lb.

Mayhem Daily Wod - 21212

      
(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups

- Rest 3:00 -

3 rounds
30 GHD’s or 35 Abmat Sit Ups
100 Double Unders

- Rest 3:00 -

For Time:
30 Squat Clean Thrusters (165/110)