Friday 210212

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats

1 rope climb after each round

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Compare to 110320.



Scaling:

Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.

Intermediate Option:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats

1 rope climb after each round

♀ 75 lb. ♂ 115 lb.

Beginner Option:

10-9-8-7-6-5-4-3-2-1 reps for time of:

Front squats

1 rope climb, lying to standing, after each round

♀ 45 lb. ♂ 75 lb.

Thursday 210211

Workout 12.3

Rx’d:

Complete as many rounds as possible in 18 minutes of:

15 box jumps

12 push presses

9 toes-to-bars

♀ 20-in. box, 75-lb. presses

♂ 24-in. box, 115-lb. presses

Post rounds completed to comments.

Compare to 120308.

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 as possible in 18 minutes of:

15 box jumps or step-ups

12 push presses

9 hanging knee-raises

♀ 20-in. box, 45-lb. presses

♂ 20-in. box, 75-lb. presses

Foundations:

Complete as many rounds as possible in 18 minutes of:

15 box step-ups or walking high knees

12 push presses

9 sit-ups or seated knee-ups

♀ 4-in. box, PVC or broomstick for presses

♂ 6-in. box, PVC or broomstick for presses

Equipment Free:

 Complete as many rounds as possible in 18 minutes of:

15 broad jumps, 36-in. jump

12 push-ups

9 V-ups

Mayhem Daily Wod - 21210

      

Cleans:2x3 reps @ 75-80% 1RM 


Clean3x3 reps @ 80-85% 1RM Clean
OR
12 mins to build to 80% or heavy weight and complete 3 sets of 3 reps
 
 
 
 
 
Workout:
REGIONALS 16.3
 
For Time
104 Wall Ball Shots (20/14 lb)
52 Pull-Ups
Time Cap: 10 minutes
    

Tuesday 210209

Clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 190125.



Scaling:

Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.

Monday 210208

3 rounds for time of:

Run 800 meters

30 overhead squats

♀ 65 lb. ♂ 95 lb.

Post time to comments.

Scaling:

Reduce the load so you can complete large sets of overhead squats. Ideally, you'll be able to complete the reps in 2-3 sets.

Intermediate Option:

3 rounds for time of:

Run 800 meters

30 overhead squats

♀ 45 lb. ♂ 75 lb.

Beginner Option:

3 rounds for time of:

Jog 400 meters

20 overhead squats

♀ 22 lb. ♂ 35 lb.

Sunday 210207

5 rounds of:

5 minutes of rowing

5 minutes of rest

Post distance rowed each interval to comments.

Compare to 170301.



Scaling:

Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.

Beginner Option:

3 rounds of:

5 minutes of rowing

5 minutes of rest

Friday 210205

Open Workout 15.3

Rx’d

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)

100 double-unders

Post time to comments.

Compare to 150313.

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 14 minutes of:

7 pull-ups

50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)

100 single-unders

Foundations

Complete as many rounds and reps as possible in 14 minutes of:

7 push-ups, from feet or knees

25 squats or sit-to-stands

50 jumping jacks or lateral steps

Equipment Free

Complete as many rounds and reps as possible in 14 minutes of:

14 dips between chairs

50 air squats

100 jumping jacks

Thursday 210204

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 201104.



Scaling:

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

Wednesday 210203

Randy

For time:

75 power snatches

♀ 55 lb. ♂ 75 lb.

Post time to comments.

Compare to 150506.



Scaling:

Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate Option:

Experienced athletes should attempt this workout as written, with an 8-minute timecap.

Beginner Option:

50 power snatches

♀ 15 lb. ♂22 lb.

Monday 210201

3 rounds for time of:

Run 800 meters

30 pull-ups

40 push-ups

50 squats

Post time to comments.

Compare to 050228.



Scaling:

This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.

Intermediate Option:

3 rounds for time of:

Run 800 meters

20 pull-ups

30 push-ups

40 squats

Beginner Option:

3 rounds for time of:

Run 400 meters

15 ring rows

20 assisted push-ups

25 squats