Saturday 240330

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-inch box, 14-lb ball

♂ 24-inch box, 20-lb ball

Compare to 230709.

Post time to comments.

Scaling:

This benchmark workout was first posted on CrossFit.com on April 10, 2005. Kelly is long and metabolically taxing. Choose distances, weights, heights, and reps that keep you moving for no more than 20-30 minutes. Athletes of any level should consider stepping down from the top of the box.

Intermediate option:

4 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-inch box, 14-lb ball

♂ 24-inch box, 20-lb ball

Beginner option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats

♀ 12-inch box

♂ 20-inch box

Resources:

The Box Jump

The Wall-ball Shot

The Box Step-up

The Air Squat

Coach Kelly Kelly Does Kelly

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Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Friday 240329

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb

♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 230207.

Scaling:

Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.

Intermediate option:

30 clean and jerks for time

OR

30 snatches for time

♀ 75 lb

♂ 115 lb

Beginner option:

30 clean and jerks for time

OR

30 snatches for time

♀ 55 lb

♂ 75 lb

Resources:

The Clean and Jerk

The Power Snatch

Graciano Rubio Does 225-lb Grace

Kelly Friel Takes on 145-lb Isabel

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Featured photo:

Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

Wednesday 240327

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 35 lb

♂ 53 lb

Compare to 230802.

Post times to comments.

Scaling:

This benchmark workout was first posted on CrossFit.com on Aug. 9, 2003. Helen is meant to be an all-out sprint. Most athletes can aim to complete the swings and pull-ups unbroken. If you anticipate breaking either movement more than once or twice, reduce the weight of the kettlebell and consider jumping pull-ups.

Intermediate option:

Same as Rx’d

Beginner option:

3 rounds for time of:

Run 200 meters

15 kettlebell swings

9 jumping pull-ups

♀ 18 lb

♂ 26 lb

Resources:

The Kettlebell Swing

The Butterfly Pull-up

The Kipping Pull-up

CrossFit Benchmark Workout Helen at CrossFit Fortius

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Featured photo:

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

Tuesday 240326

Diane

21-15-9 reps for time of:

Deadlifts

Handstand push-ups

♀ 155 lb

♂ 225 lb

Compare to 230306.

Post time to comments.

Scaling:

This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. Diane is intended to be a short, intense effort. Similar to yesterday’s Fran, many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version. The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift. The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty of the movement by performing pike push-ups or dumbbell shoulder presses. If you scale the handstand push-up, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).

Intermediate option:

21-15-9 reps for time of:

Deadlifts

Pike push-ups

♀ 125 lb

♂ 185 lb

Beginner option:

21-15-9 reps for time of:

Deadlifts

Dumbbell shoulder presses

♀ 75 lb and 15 lb

♂ 115 lb and 20 lb

Resources:

The Deadlift

The Handstand Push-up

Handstand Push-up Variations

The Dumbbell Press

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Featured photo:

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

Monday 240325

Fran

21-15-9 reps for time of:

Thrusters

Pull-ups

♀ 65 lb

♂ 95 lb

Compare to 231103.

Post time to comments.

Scaling:

This benchmark workout was first posted on CrossFit.com on Aug. 25, 2003. When the community was introduced to Fran, CrossFit’s founder Greg Glassman challenged people to beat original CrossFit athlete Greg Amundson's time of 3:59. Today, elite athletes complete the prescribed workout in under 2 minutes. Fran is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.

Intermediate option:

For time:

21-15-9 reps of thrusters

12-9-6 reps of pull-ups

♀ 55 lb

♂ 75 lb

Beginner option:

21-15-9 reps for time of:

Thrusters

Ring rows

♀ 35 lb

♂ 45 lb

Resources:

The Thruster

The Pull-Up

The Ring Row

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Featured photo:

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

Saturday 240323

Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches

50 alternating dumbbell lunges

Max calories on the rower

♀ 50-lb dumbbell

♂ 75-lb dumbbell

Post calories to comments.

Scaling:

Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s intended. Adjust the load of the dumbbell so you can perform at least 10 unbroken snatches. Consider holding the dumbbell in the farmers-carry position, the front rack, or on the shoulder. Ultimately, the choice is yours, but the goal is to perform 50 lunges unbroken. Don’t look at the clock — just jump on the rower, push the pace, and get to work. Have fun!

Intermediate option:

Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches

50 alternating dumbbell lunges

Max calories on the rower

♀ 35-lb dumbbell

♂ 50-lb dumbbell

Beginner option:

Complete as many calories as possible in 10 minutes of:

50 alternating hang dumbbell snatches

50 alternating walking lunges

Max calories on the rower

♀ 15-lb dumbbell

♂ 20-lb dumbbell

Resources:

The Dumbbell Power Snatch

The Walking Lunge

Rowing

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Featured photo:

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

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

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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)

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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

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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

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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.