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)
    

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.