Wednesday 210224
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-upsPost 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-upsBeginner Option:
Row 500 meters
30 sit-ups
Row 750 meters
20 sit-ups
Row 1,000 meters
10 sit-ups
Tuesday 210223
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 metersPost 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 metersBeginner 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
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
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 metersPost 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 distanceBeginner 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
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
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
Tuesday 210216
Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lungeThe 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 lungeBeginner Option:
Tabata box step-up, 12/18-in. box
Tabata seated leg raises
Tabata plank hold
Tabata sit-up
Tabata lunge
Monday 210215
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
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
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)