Friday 240322

For time:

60-second L-sit

30 shoulder-to-overheads

60-second hang from the pull-up bar

20 shoulder-to-overheads

60-second hang from the pull-up bar

10 shoulder-to-overheads

60-second L-sit

♀ 95 lb

♂ 135 lb

Post time to comments.

Scaling:

Today’s workout falls within a moderate time domain. All of the holds and hangs are cumulative. Break as needed and chip away. To keep the workout moving, scale the L-sit hold to a variation that allows you to maintain at least a 10-second hold. Scale the hang to a variation that allows you to maintain around 30 seconds at a time. The load on the barbell should be light-moderate. You should be able to perform at least 10 reps unbroken with the weight you choose. Work hard and have fun!

Intermediate option:

For time:

60-second L-sit (bent legs)

30 shoulder-to-overheads

60-second hang from the pull-up bar

20 shoulder-to-overheads

60-second hang from the pull-up bar

10 shoulder-to-overheads

60-second L-sit (bent legs)

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

30-second L-sit drill: seated leg raises

30 shoulder-to-overheads

30-second hang from the pull-up bar

20 shoulder-to-overheads

30-second hang from the pull-up bar

10 shoulder-to-overheads

30-second L-sit drill: seated leg raises

♀ 35 lb

♂ 45 lb

Resources:

The L-Sit

The Shoulder Press

The Push Press

The Push Jerk

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Wednesday 240320

For time:

30 rope climbs, 15 feet

Compare to 220219.

Post time to comments.

Scaling:

For most, this workout falls in the moderate time domain. However, advanced athletes may be able to finish in sub-8 minutes. Beginner-level athletes should watch "The Rope Climb (Basket)" and "The Rope Climb (Wrapping)" and practice the wrapping styles, but consider modifying the movement during the workout to maintain intensity.

Intermediate option:

For time:

30 rope climbs, 12 feet

Time cap: 15 minutes

Beginner option:

For time:

20-30 rope climbs, lying to standing

Resources:

The Rope Climb (Basket)

The Rope Climb (Wrapping)

Find a gym near you:

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Featured photo:

Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.

Tuesday 240319

For 10 rounds, complete as many reps as possible in 1 minute of:

2 wall walks

4 deadlifts

Max wall-ball shots

*Rest 1 minute between rounds.

♀205-lb deadlift, 14-lb ball to a 9-foot target

♂275-lb deadlift, 20-lb ball to a 10-foot target

Post reps to comments.

Scaling:

Today’s workout contains 10 sprints. Athletes performing the workout as prescribed should have at least 20 seconds to accumulate as many wall-ball shots as possible in each round. Wall walks should be quick with minimal rest between reps. The load of the deadlifts, while moderately heavy, should allow athletes to go unbroken in each round. Scale the range of motion of the wall walks and the load of the deadlifts to hit this stimulus.

Intermediate option:

For 10 rounds, complete as many reps as possible in 1 minute of:

2 wall walks

4 deadlifts

Max wall-ball shots

*Rest 1 minute between rounds.

♀155-lb deadlift, 10-lb ball to a 9-foot target

♂225-lb deadlift, 14-lb ball to a 10-foot target

Beginner option:

For 10 rounds, complete as many reps as possible in 1 minute of:

2 inchworms + push-up 
4 deadlifts

Max wall-ball shots

*Rest 1 minute between rounds.

♀65-lb deadlift, 6-lb ball to a 9-foot target

♂95-lb deadlift, 10-lb ball to a 10-foot target

Resources:

The Wall Walk

The Deadlift

The Wall-Ball Shot

Find a gym near you:

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Featured photo:

Photo by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.

Monday 240318

Michael

3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

Compare to 220906.

Post time to comments.

Today's workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2015. He is survived by his wife, Laura, and daughter, Molly.

Scaling:

This Hero workout is a long effort with a high volume of reps. Athletes hitting this as prescribed should aim to finish each round in 9 minutes or less. Focus on the movement you are performing on the GHD (back extension or hip extension). Most athletes deliberately scale the back extension to the hip extension to maintain intensity and achieve the stimulus of the workout. The back extension is a controlled movement with an intentional surrendering of the spine. Dose this movement judiciously. Advanced athletes may scale the volume of the back extension if they have never completed this volume. New and less-experienced athletes should consider performing hip extensions instead of back extensions, and potentially decrease the reps of each movement.

Intermediate option:

3 rounds for time of:

Run 800 meters

35 back extensions

35 sit-ups

Beginner option:

3 rounds for time of:

Jog 400 meters

25 PVC pipe good-mornings

15-25 sit-ups

Resources:

The Back Extension

The AbMat Sit-Up

The Good Morning

Find a gym near you:

View the CrossFit map

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:

Photo by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Saturday 240316

Complete as many reps as possible in 12 minutes of:

2 ring dips

2 burpees

5 hang power cleans

4 ring dips

4 burpees

5 hang power cleans

6 ring dips

6 burpees

5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀125 lb

♂185 lb

Post reps to comments.

Scaling:

Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!

Intermediate option:

Complete as many reps as possible in 12 minutes of:

1 ring dip

2 burpees

5 hang power cleans

2 ring dips

4 burpees

5 hang power cleans

3 ring dips

6 burpees

5 hang power cleans, etc.

*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.

♀95 lb

♂135 lb

Beginner option:

Complete as many reps as possible in 12 minutes of:

2 foot-assisted ring dips

2 burpees

5 hang power cleans

4 foot-assisted ring dips

4 burpees

5 hang power cleans

6 foot-assisted ring dips

6 burpees

5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀35 lb

♂45 lb

Resources:

The Ring Dip

The Burpee

The Hang Power Clean

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:

Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.

Friday 240315

Open Workout 24.3

All for time, using a running clock:

5 rounds of:

10 thrusters, weight 1

10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:

7 thrusters, weight 2

7 bar muscle-ups

♀ 65, 95 lb

♂ 95, 135 lb

*Time cap: 15 minutes

Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.

Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:

CrossFit Open Workout 24.3

The Thruster

The Kipping Chest-to-Bar Pull-Up

The Kipping Bar Muscle-Up

Featured photo:

Taken by Meg Ellery during Open Workout 24.3 at CrossFit PRVN in Nashville, Tennessee.

Wednesday 240313

5 rounds each for time of:

800/1,000-meter standing bike

*Rest 2 minutes between efforts.

Post each time to comments.

Scaling:

Today’s intervals are all-out sprints on the bike with a twist — you will stand as you pedal. Expect this to add some spice to the workout. Use any stationary bike you have available (e.g., Echo bike, Assault bike, airdyne bike). Each round should be maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances then you are hitting this workout as intended. Following each set, rest 2 minutes before the next attempt.

Intermediate option:

Same as Rx’d

Beginner option:

5 rounds each for time:

600/750-meter standing bike

*Rest 2 minutes between efforts.

Resources:

Air Bike Setup

Rogue Echo Bike

Find a gym near you:

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Featured photo:

Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

Tuesday 240312

For load:

Power snatch

3-3-3-3-3-3-3

Post load to comments.

Compare to 150628.

Scaling:

Today we are going heavy relative to each athlete’s capacity. Even though most athletes can perform this workout as prescribed, the challenge is the technical complexity of the movement. Only add load if your lifts are mechanically sound. Each athlete, regardless of experience, should focus on technique before load.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

The Power Snatch

Find a gym near you:

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Featured photo:

Taken by Tai Randall during Open Workout 24.2 at Blacksheep CrossFit in Boynton Beach, Florida.

Monday 240311

5 rounds for time:

12 knees-to-elbows

12 weighted alternating single-leg squats

♀ 20 lb

♂ 35 lb

Post time to comments.

Scaling:

Today’s workout should be quick, but the beefed-up variation of the single-leg squat may cause a few speed wobbles. Use a single dumbbell or kettlebell to load the single-leg squats (athletes may choose how to hold the weight). The single-leg squats should be challenging, however, each set should take no more than 1 minute to complete. Scale the load to hit this stimulus. Each set of knees-to-elbows should be completed in 1 minute or less. Scale the height of the knees to hit the intended stimulus.

Intermediate option:

5 rounds for time:

12 knees-to-armpits

12 alternating single-leg squats

Beginner option:

5 rounds for time:

12 hanging knee raises

12 alternating reverse lunges

Resources:

The Single-Leg Squat

The Strict Knees-to-Elbows

Efficiency Tips: Knees-to-Elbows

Hanging Knee Raises

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Nicolas Glenny during Open Workout 24.2 at La Nave CrossFit in Marratxi, Spain.

Saturday 240309

For time:

50 GHD sit-ups

40 overhead squats

30 burpees

20 handstand push-ups

10 ring muscle-ups

♀ 65 lb

♂ 95 lb

Post time to comments.

Scaling:

Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do before hitting failure. If you have done the Hero workout JT, you’ll understand the feeling.

The load of the barbell should be relatively light and allow you to perform the overhead squats in 3 sets or less. Reduce the volume first when scaling the GHD sit-ups, handstand push-ups, or ring muscle-ups. If you modify the muscle-ups, perform a challenging variation of a low-ring muscle-up transition.

Intermediate option:

For time:

50 GHD sit-ups (to parallel)

40 overhead squats

30 burpees

10 handstand push-ups

5 ring muscle-ups

♀ 55 lb

♂ 75 lb

Beginner option:

For time:

50 sit-ups

40 overhead squats

30 burpees

20 dumbbell shoulder presses

10 low-ring muscle-up transitions

♀ 35-lb barbell and 10-lb dumbbells

♂ 45-lb barbell and 20-lb dumbbells

Resources:

The GHD Sit-Up

The Overhead Squat

The Burpee

The Handstand Push-Up

The Ring Muscle-Up

The AbMat Sit-Up

The Dumbbell Press

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.