Monday 230724

Complete as many rounds as possible in 5 minutes of:

12 front squats (♀ 85 lb ♂ 125 lb)

12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:

9 front squats (♀ 105 lb ♂ 155 lb)

9-cal. bike



Scaling:

Reduce the loading on the front squats in order to complete the earlier sets without dropping the bar.

Intermediate Option:

Complete as many rounds as possible in 5 minutes of:

12 front squats (♀ 75 lb ♂ 115 lb)

12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:

9 front squats (♀ 95 lb ♂ 135 lb)

9-cal. bike

Beginner Option:

Complete as many rounds as possible in 5 minutes of:

12 front squats (♀ 35 lb ♂ 45 lb)

12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:

9 front squats (♀ 45 lb ♂ 65 lb)

9-cal. bike

Sunday 230723

Deadlift 5-5-5-5-5 reps

Post loads to comments.



Scaling:

Experienced athletes should pick loads that allow for a PR attempt in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Friday 230721

4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.

Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Post exercise and score for each round to comments.

Compare to 191013.



Scaling:

All athletes should be able to maintain the format of this workout. Complete as much work as possible.

Thursday 230720

2016 CrossFit Games Event 10 - 100%

For time:

40 box jumps

20 D-ball cleans

♀ 24-in box, 100-lb cleans

♂ 30-in box, 150-lb cleans

Post time to comments.



Scaling:

Today’s workout is an all-out sprint. Sub-3 minutes for elite-level athletes, sub-5 minutes for experienced athletes. Reduce the height of the box and weight of the D-ball in order to maintain maximal speed throughout.

Intermediate Option:

For time:

40 box jumps

20 D-ball cleans

♀ 20-in box, 70-lb cleans

♂ 24-in box, 100-lb cleans

Beginner Option:

For time:

40 box jumps or step-ups

20 D-ball cleans

♀ 12-in box, 40-lb cleans

♂ 29-in box, 60-lb cleans

Wednesday 230719

For time:

Run 800 meters

Then, 5 rounds of:

   2 strict ring muscle-ups

   4 strict handstand push-ups

   8 kettlebell swings

Then, run 800 meters

♀ 1.5-pood kettlebell

♂ 2-pood kettlebell
Post time to comments.



Scaling:

Beginner-level athletes should choose pulling and pushing exercises that push the limits of their current capabilities without going to failure. Reduce the load on the kettlebell.

Intermediate Option:

For time:

Run 800 meters

Then, 5 rounds of:

   1 strict ring muscle-up

   3 strict handstand push-ups

   8 kettlebell swings

Then, run 800 meters

♀ 1-pood kettlebell

♂ 1.5-pood kettlebell

Beginner Option:

For time:

Run 400 meters

Then, 5 rounds of:

   2 ring rows

   4 assisted push-ups

   8 kettlebell swings

Then, run 400 meters

♀ 15-lb kettlebell

♂ 26-lb kettlebell

Monday 230717

Max rounds in 3 minutes of:

3 deadlifts

6 push-ups

9 squats

♀ 185 lb ♂ 275 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.



Scaling:

Newer athletes should reduce the load and number of cycles.

Intermediate Option:

Max rounds in 3 minutes of:

3 deadlifts

6 push-ups

9 squats

♀ 155 lb ♂ 225 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner Option:

Max rounds in 3 minutes of:

3 deadlifts

6 push-ups

9 squats

♀ 65 lb ♂ 95 lb

Rest 1 minute. Repeat for a total of 3 cycles.

Sunday 230716

Row 2,000 meters

Post time to comments.

Compare to 190728.



Scaling:

All athletes should perform today’s row effort. Experienced athletes should go for a PR.

Saturday 230715

For time:

100 double-unders

50 GHD sit-ups

100-ft handstand walk

50 GHD sit-ups

100 double-unders

Post time to comments.



Scaling:

If you do not yet have double-unders, watch The Double-Under and practice. Modify to single-unders or jumping jacks if necessary. Reduce the reps on the GHD if you are not accustomed to the movement. Modify the handstand walk to a wall walk.

Intermediate Option:

For time:

100 double-unders

35 GHD sit-ups

75-ft handstand walk

35 GHD sit-ups

100 double-unders

Beginner Option:

For time:

100 single-unders

50 sit-ups

5 wall walks

50 sit-ups

100 single-unders

Thursday 230713

10 rounds for reps of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters

Rest 30 seconds

♀ 30-lb. DBs ♂ 45-lb. DBs

Post reps completed to comments.

Compare to 190811.



Scaling:

Deconditioned athletes should reduce the number of rounds. Reduce the loading on the dumbbells if you are unable to hold onto the weights for 30 seconds.

Intermediate Option:

7 rounds for reps of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters

Rest 30 seconds

♀ 20-lb. DBs ♂ 30-lb. DBs

Beginner Option:

5 rounds for reps of:

30 seconds of burpees

Rest 30 seconds

30 seconds of dumbbell thrusters

Rest 30 seconds

♀ 10-lb. DBs ♂ 15-lb. DBs

Wednesday 230712

CrossFit Games Run Swim Run

For time:

Run 1.5 miles

Swim 500 meters

Run 1.5 miles

Post time to comments.

Compare to 170803.



Scaling:

Choose a running distance that can be completed in approximately 12 minutes. Less- experienced swimmers should consider planning a brief rest interval during the swim. More- experienced athletes should strive to sustain a steady pace throughout the workout. If you do not have access to a pool, ocean, or lake, sub for a bike of similar duration, about 3 miles.

Intermediate Option:

For time:

Run 1.5 miles

Swim 300 meters

Run 1.5 miles

Beginner Option:

For time:

Run 1 miles

Swim 10 minutes

Run 1 miles