Monday 230918

Nancy

5 rounds for time of:

Run 400 meters

15 overhead squats

♀ 65 lb ♂ 95 lb

OR

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Default to Nancy, a classic CrossFit workout. CAP affiliates will be doing Helen today. If you have not completed Helen recently, give it a shot.

Log Helen scores to the CrossFit App. Post workout and time to comments.

Compare to 230626 or 230802.



Scaling:

Nancy: Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Helen: Most athletes should aim to complete the swings and pull-ups unbroken. If you anticipate needing to break either movement more than one or two times, reduce the weight of the swings and consider completing ring rows instead of pull-ups. If you can complete Helen in less than 8 minutes, consider trying Helena from this year’s Games.

Saturday 230916

5 rounds for time of:

2-mile (3,200 meter) bike ride

10 muscle-ups

10 deadlifts

♀  185 lb ♂ 275 lb

Get outside - do the bike ride on a real bike. The more varied terrain you can include, the better!

Scaling:

If you're unable to ride outside, modify to an Echo bike or Concept2 BikeErg. If you do not yet have a muscle-up, modify the movement to a pulling and pushing exercise, preferably on the rings. Reduce the loading on the deadlift.

Intermediate option:

4 rounds for time of:

2-mile (3,200 meter) bike ride

7 muscle-ups

10 deadlifts

♀  155 lb ♂ 225 lb

Beginner option:

3 rounds for time of:

1-mile (1,600 meter) bike ride

5x: [3 ring rows + 3 jumping dips]

10 deadlifts

♀ 65 lb ♂ 95 lb

Friday 230915

Every 2 minutes until the required repetitions cannot be completed in the given time:

Run 200 meters

5 burpees

*Add 2 burpees after each round

Post rounds/reps completed to comments.



Scaling:

Everyone should aim to complete at least 5 rounds. If you are not confident you can complete 5 rounds as written, start at 3 burpees on the first round or run 100 meters each round or both. If you are confident you can complete 7-10 rounds, perform burpee pull-ups.

Beginner option:

Every 2 minutes until the required repetitions cannot be completed in the given time:

Run 100 meters

3 burpees

*Add 2 burpees after each round

Wednesday 230913

For time:

Row 1,000 meters

Rest 3 minutes

Row 750 meters

Rest 3 minutes

Row 500 meters

Rest 3 minute

Row 250 meters

Post times to comments.

Scaling:

With rest included, this should not exceed 25 minutes for most athletes. If you are a newer athlete and have the time, complete all of the work focusing on rowing technique, even if you expect it will stretch beyond the 25 minutes.

Tuesday 230912

Overhead Squat 5-5-5 reps

Front Squat 3-3-3 reps

Back Squat 1-1-1 reps

Attempt to increase the load after every set.

Post loads to comments.

Scaling:

Experienced athletes can perform this heavy day as written, aiming to increase loading for each rep. Athletes with less experience should consider a coach’s guidance and drill the mechanics before adding weight.

Monday 230911

Hero workout of your choice.

Review the list of heroes and honor one with an all-out effort.

Post choice of workout and results to comments.

Compare to 220530.

Scaling:

Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. As we’re just coming off of the Filthy Fifty, make sure you pick a Hero workout that allows you to keep moving. Hero workouts that emphasize moderate rep ranges and time domains (10-30 reps/movement, approximately 15-20-minute range) are good choices as well.

Saturday 230909

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 hip extensions

50 wall-ball shots

50 burpees

50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb push press, 14-lb ball

♂ 24-inch box, 16-kg KB, 45-lb push press, 20-lb ball

Record Filthy-50 scores to the CrossFit App. 
And/or post total reps to comments.

Compare to 181214.



Scaling:

A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option:

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

♀ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball

♂ 20-inch box, 12-kg KB, 33-lb push press, 14-lb ball

Beginner Option:

For time:

30 box jumps

30 jumping pull-ups

30 kettlebell swings

30 walking-lunge steps

30 hanging leg raises

30 push presses

30 back extensions 
30 wall-ball shots

30 burpees

30 single-unders

♀12-inch box, 4-kg KB, 11-lb push press, 8-lb ball

♂ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball

Friday 230908

Clean and jerk 1-1-1-1-1 reps

Then,

For time:

10 clean and jerks at 70% of your heaviest single

10 clean and jerks at 80% of your heaviest single

Record 1-rep max clean and jerk to the CrossFit App. Post heavy single and time to comments.

Scaling:

Newer athletes should use today’s workout as an opportunity to practice the clean and jerk. Watch The Clean and Jerk, and focus on developing the skill. For the 20 reps for time, choose weights that are challenging but with which you can maintain proper technique.

Wednesday 230906

Swim for 25 minutes.

Every 5 minutes, stop and perform 20 push-ups.

Post distance completed to comments.

Scaling:

If you cannot get to a pool, lake, or other water source, substitute with a run. Intermediate athletes can do this workout as prescribed.

Beginner option:

Swim for 25 minutes.

Every 5 minutes, stop and perform 10 knee push-ups.

Tuesday 230905

21-18-15-12-9-6-3 reps for time of:

Dumbbell front squats

Toes-to-bars

*100-meter farmers carry after each set.

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.

Scaling:

Reduce the dumbbell loading and modify the toes-to-bars to hanging knee raises. If you do not have access to a pull-up bar, modify to an AbMat sit-up.

Intermediate option:

21-18-15-12-9-6-3 reps for time of:

Dumbbell front squats

Toes-to-bars

*100-meter farmers carry after each set.

♀ 25-lb DBs ♂ 35-lb DBs

Beginner option:

18-15-12-9-6-3 reps for time of:

Dumbbell front squats

Hanging knee raises

*100-meter farmers carry after each set.

♀ 10-lb DBs ♂ 15-lb DBs