Saturday 240224

21-15-9 reps for time of:

Calorie row

Burpee pull-ups

*Pull-up bar 6 inches from fingertips with arms overhead.

Post time to comments.

Scaling:

Today’s workout is a burner and there is no reason to stop moving. Experienced athletes should sell their sousl on the rower and hold their heads above water on the burpee pull-ups. Beginner athletes should pace the row and move consistently on the burpee pull-ups. To make the burpee pull-ups easier, use a bar closer to your fingertips when arms are overhead, allowing you to perform more of a jumping pull-up.

Intermediate option:

21-15-9 reps for time of:

Calorie row

Burpee pull-ups

*Pull-up bar 1 inch from fingertips with arms overhead.

Beginner option:

15-12-9 reps for time of:

Calorie row

Burpee pull-ups

*Pull-up bar between forearm and elbow with arms overhead.

Resources:

Rowing

The Burpee Pull-Up With Greg Amundson

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Friday 240223

Open Workout 15.3

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

7 muscle-ups

50 wall-ball shots

100 double-unders

♀ 14-lb ball to 9-foot target

♂ 20-lb ball to 10-foot target

Post rounds completed to comments.

Compare to 210205.

Scaling:

Today’s workout is a repeat from a previous CrossFit Open. If you have completed this workout before, look back and try to beat your score. There are two ways to attack: If you are capable of performing the workout as prescribed, but the volume in each round is going to keep you from moving quickly, perform the workout as prescribed and see how far you can get. Alternatively, scale the movements so you can push yourself to complete at least 2 rounds.

Intermediate option:

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

7 low-ring transitions

50 wall-ball shots

100 single-unders

♀ 10-lb ball to 9-foot target

♂ 14-lb ball to 10-foot target

Beginner option:

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

Resources:

The Muscle-Up

The Wall-Ball Shot

The Double-Under

From Single-Unders to Double-Unders

Muscle-Up Transition on the Low Rings

The Sit-To-Stand

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Wednesday 240221

DT

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 105 lb

♂ 155 lb

Post time to comments.

Compare to 220922.

Scaling:

The rep scheme and moderate load of this Hero workout allows it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Intermediate option:

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 75 lb

♂ 115 lb

Beginner option:

5 rounds for time of:

12 deadlifts

9 hang power cleans

6 push jerks

♀ 35 lb

♂ 45 lb

Resources:

The Deadlift

The Hang Power Clean

The Push Jerk

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Featured photo:

Taken by Ruby Wolff at Inner West CrossFit in Sydney, Australia.

Tuesday 240220

Every 4 minutes for 7 rounds:

200-meter run

Post times for each round to comments.

Compare to 211112.

Scaling:

The rest should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all-out sprint.

Intermediate option:

Same as Rx’d

Beginner option:

Every 4 minutes for 4 rounds:

200-meter run

Resources:

Why You Should Sprint Train

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Featured photo:

Taken by Jessé Motta at CrossFit Target in Guaratinguetá, Brazil.

Monday 240219

Complete as many rounds and reps as possible in 8 minutes of:

25-foot handstand walk

10 kettlebell swings

♀ 53 lb

♂ 70 lb

Post rounds and reps to comments.

Scaling:

Today’s workout is short, but don’t let it fool you — it will get spicy. If you attempt the prescribed handstand walk, allow no more than 45 seconds to complete it. If you want to practice your handstand walk but the distance is too far, reduce to no less than 15 feet. The kettlebell swings should be moderately heavy and unbroken for as many rounds as possible. Can you hold on for 1 round per minute? Maybe more?

Intermediate option:

Complete as many rounds and reps as possible in 8 minutes of:

20 alternating shoulder taps against the wall

10 kettlebell swings

♀ 35 lb

♂ 53 lb

Beginner option:

Complete as many rounds and reps as possible in 8 minutes of:

20 alternating shoulder taps in a plank position

10 Russian kettlebell swings

♀ 18 lb

♂ 26 lb

Resources:

The Handstand Walk

The Kettlebell Swing

CAP Demo: the Russian Kettlebell Swing

"The Kettlebell Swing" by Greg Glassman

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Featured photo:

Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.

Saturday 240217

For time:

5 overhead squats

400-meter run

10 overhead squats

400-meter run

15 overhead squats

400-meter run

20 overhead squats

400-meter run

25 overhead squats

400-meter run

♀ 145/125/95/75/65 lb

♂ 205/185/135/115/95 lb

Post time to comments.

Scaling:

Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.

Intermediate option:

For time:

5 overhead squats

400-meter run

10 overhead squats

400-meter run

15 overhead squats

400-meter run

20 overhead squats

400-meter run

25 overhead squats

400-meter run

♀ 105/95/75/65/55 lb

♂ 155/135/115/95/75 lb

Beginner option:

For time:

2 overhead squats

200-meter run

4 overhead squats

200-meter run

6 overhead squats

200-meter run

8 overhead squats

200-meter run

10 overhead squats

200-meter run

♀ 35 lb

♂ 45 lb

Resources:

The Overhead Squat

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Taken at CrossFit Fury in Goodyear, Arizona.

Friday 240216

21-15-9 reps for time of:

Dumbbell burpee deadlifts

Box jump-overs

♀ 35-lb dumbbells/20-inch box

♂ 50-lb dumbbells/24-inch box

Post time to comments.

Scaling:

Today’s workout is fast. The load of the dumbbells should allow you to keep moving. Stay consistent on the box jump-overs and consider stepping down as a way to manage heart rate.

Intermediate option:

21-15-9 reps for time of:

Dumbbell burpee deadlifts

Box jump-overs

♀ 20-lb dumbbells/20-inch box

♂ 35-lb dumbbells/24-inch box

Beginner option:

15-12-9 reps for time of:

Dumbbell burpee deadlifts

Box step-overs

♀ 10-lb dumbbells/12-inch box

♂ 15-lb dumbbells/20-inch box

Resources:

CAP Demo: Box Jump-Overs

CAP Demo: Box Step-Overs

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Featured photo:

Taken at Camelback CrossFit in Scottsdale, Arizona.

Wednesday 240214

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Post rounds completed to comments.

Compare to 220927.

Scaling:

Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Intermediate option:

Same as Rx’d

Beginner option:

Complete as many rounds as possible in 12 minutes of:

3 ring rows

6 assisted push-ups

9 squats

Resources:

The Pull-Up

The Push-Up

The Air Squat

The Ring Row

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Featured photo:

Taken by Johany Jutras at Wodapalooza in Miami, Florida.

Tuesday 240213

3 sets for total time:

Row 2,000 meters

Rest 4:00 between efforts.

Post fastest and slowest times to comments.

Scaling:

If the single worst thing to do on the rower is a 2K effort, doing it three times must be something out of a horror film. Don’t worry, everything is going to be OK. The goal is not to hit a personal record on your 2K; the challenge in this workout is consistency. Experienced athletes should push to be within 5-10% of their PR for all 3 sets. Beginner athletes should start off conservatively and increase the pace as they are able.

Intermediate option:

3 sets for total time:

Row 1,600 meters

Rest 4:00 between efforts.

Beginner option:

3 sets for total time:

Row 1,000 meters

Rest 4:00 between efforts.

Resources:

Rowing

Rowing: Body Position

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Featured photo:

Taken at Camelback CrossFit in Scottsdale, Arizona.

Monday 240212

For load:

Snatch 1-1-1-1-1-1-1

Post loads to comments.

Compare to 221220.

Scaling:

Focus on maintaining excellent technique for every set. If you have a previous max load for this lift, use today as an opportunity to attempt a new PR. Only add load if you are able to maintain consistently sound mechanics.

Intermediate option:

Same as Rx’d

Beginner option:

For load:

Snatch 3-3-2-2-2-1-1

Resources:

The Snatch

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Featured photo:

Taken by Michael Patrick Studio at CrossFit Endeavor in Hilliard, Ohio.