Saturday 240302

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmers carry

♀ 30-lb dumbbells

♂ 45-lb dumbbells

Compare to 210313.

Post time to comments.

Scaling:

Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the shoulders, or the farmers-carry position as potential options. Reduce the dumbbell load to move with limited rest on both movements. If you don’t have dumbbells or kettlebells available, load the lunges and carries with a 30/45-lb ruck or backpack. There are no excuses. If possible, consider performing this workout on a 400-meter track.

Intermediate option:

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge

350-meter farmers carry

♀ 25-lb dumbbells

♂ 35-lb dumbbells

Beginner option:

With a pair of dumbbells, 4 rounds for time of:

25-meter weighted lunge

175-meter farmers carry

♀ 10-lb dumbbells

♂ 20-lb dumbbells

Resources:

The Dumbbell Front-Rack Lunge

The Dumbbell Farmers Carry

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Featured photo:

Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.

Friday 240301

Open Workout 24.1

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over the dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over the dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over the dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over the dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over the dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over the dumbbell

♀ 35-lb dumbbell

♂ 50-lb dumbbell

Time cap: 15 minutes

Post time or reps completed to comments and submit your score 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:

 The Dumbbell Power Snatch

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Featured Photo

Taken by Meg Ellery at the 24.1 Live Announcement at CrossFit Pleasanton in Pleasanton, California.

Wednesday 240228

For time:

1,000-meter row

400-meter run

750-meter row

400-meter run

500-meter row

400-meter run

250-meter row

400-meter run

Post time to comments.

Scaling:

Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.

Intermediate option:

Same as Rx’d

Beginner option:

For time:

600-meter row

200-meter run

400-meter row

200-meter run

200-meter row

200-meter run

Resources:

Rowing

Running Fundamentals

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Featured photo:

Taken by Michael Valentin.

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Tuesday 240227

For load:

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 220628.

Scaling:

Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience, should focus on technique before adding load.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:

The Shoulder Press

The Push Press

The Push Jerk

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Featured photo:

Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

Monday 240226

For time:

30 deadlifts

60 toes-to-bars

30 front squats

♀ 125 lb

♂ 185 lb

Post time to comments.

Scaling:

Today’s chipper-style workout should be treated like a sprint. Complete each movement in as few sets as possible. The load of the barbell is moderate, however, the deadlift will feel much lighter than the front squats. Athletes using the prescribed weight should be able to perform at least 10 reps at a time. Go unbroken on the deadlifts if you can — this will really spice things up. Grind through as many front squats as possible because the more you drop it, the more you’ll have to pick it up again. Stick to a number of toes-to-bars that allows you to rest minimally between sets. Consider consistent sets of 5-10 reps with 10-15 seconds of rest between each set.

Intermediate option:

For time:

30 deadlifts

60 knees-to-armpits

30 front squats

♀ 95 lb

♂ 135 lb

Beginner option:

For time:

20 deadlifts

40 hanging knee raises

20 front squats

♀ 55 lb

♂ 75 lb

Resources:

The Deadlift

The Toes-to-Bar

The Front Squat

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Featured photo:

Taken by Johany Jutras at Wodapalooza in Miami, Florida.

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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Featured photo:

Taken at Camelback CrossFit in Scottsdale, Arizona.

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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Featured photo:

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

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.