Friday 230811

Bench press 5-5-5-5-5 reps

Compare to 230113.



Scaling:

Experienced athletes should go as heavy as possible for each set of 5. Newer athletes should practice solid mechanics. Watch “The Bench Press” to review the points of performance for the movement. .

Wednesday 230809

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

10 weighted pull-ups

♀ 15-lb DB ♂ 25-lb DB

Post rounds completed to comments.



Scaling:

Despite the volume of GHD sit-ups and the strength required for weighted pull-ups, experienced athletes will still be able to work at a pace that challenges conditioning. Newer athletes might be able to use the GHD but should be cautious about doing too many reps if they blaze through the pulling modifications.

Intermediate Option

Complete as many rounds as possible in 12 minutes of:

15 GHD sit-ups

10 weighted pull-ups

♀ 10-lb DB ♂ 15-lb DB

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

10 GHD sit-ups, to parallel

10 assisted pull-ups

Tuesday 230808

Bert

For time:

50 burpees

400-m run

100 push-ups

400-m run

150 walking lunges

400-m run

200 squats

400-m run

150 walking lunges

400-m run

100 push-ups

400-m run

50 burpees



Scaling

This Hero WOD is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced for newer athletes.

Intermediate Option:

For time:

40 burpees

400-m run

80 push-ups

400-m run

120 walking lunges

400-m run

160 squats

400-m run

120 walking lunges

400-m run

80 push-ups

400-m run

40 burpees

Beginner Option:

For time:

20 burpees

200-m run

30 knee push-ups

200-m run

40 walking lunges

200-m run

50 squats

200-m run

40 walking lunges

200-m run

30 knee push-ups

200-m run

20 burpees

Monday 230807

Grace

30 clean and jerks for time

♀ 95 lb ♂ 135 lb

Record scores to the CrossFit App.

Compare to 230207.



Scaling:

Grace is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option:

30 clean and jerks for time

♀ 75 lb ♂ 115 lb

Beginner Option:

30 clean and jerks for time

♀ 55 lb ♂ 75 lb

Saturday 230805

Oly Total

Snatch 1-1-1-1-1 reps

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

Record scores to the CrossFit App.

Compare to 171125.



Scaling:

Experienced athletes should attempt to increase the load every set. Focus on excellent technique and aim for a PR on the 4th or 5th set. Athletes with less experience should consider adding reps, or simply practicing the movement for a set amount of time to develop technique. Watch The Snatch and The Clean and Jerk for a full movement breakdown.

Beginner Option:

Snatch 3-3-3-3-3 reps

Clean and jerk 3-3-3-3-3 reps

Friday 230804

Run 5,000 meters for time

Record scores to the CrossFit App.

Compare to 221209.



Scaling:

Experienced athletes should try for a PR on this benchmark effort. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run or row in no more than 25 minutes.

Beginner Option:

Run or row 3,500 meters

Wednesday 230802

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Record scores to the CrossFit App.

Compare 210726.

Scaling:

This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.

Beginner Option:

3 rounds for time of:

Run 200 meters

15 kettlebell swings

9 jumping pull-ups

♀ 8-kg KB ♂ 12-kg KB

Tuesday 230801

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

Compare to 170710.



Scaling:

Athletes with less experience should perform additional reps per set at submaximal loads to allow more practice. Experienced athletes can perform this heavy day as written, aiming to increase loading for each rep.

Monday 230731

For time:

15 strict toes-to-bars

50 double-unders

12 strict toes-to-bars

40 double-unders

9 strict toes-to-bars

30 double-unders

6 strict toes-to-bars

20 double-unders

3 strict toes-to-bars

10 double-unders



Scaling:

For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.

Intermediate Option:

For time:

15 strict hanging knee raises

50 double-unders

12 strict hanging knee raises

40 double-unders

9 strict hanging knee raises

30 double-unders

6 strict hanging knee raises

20 double-unders

3 strict hanging knee raises

10 double-unders

Beginner Option:

For time:

15 seated leg raises

50 single-unders

12 seated leg raises

40 single-unders

9 seated leg raises

30 single-unders

6 seated leg raises

20 single-unders

3 seated leg raises

10 single-unders

Saturday 230729

24-16-8 reps for time of:

Double dumbbell hang clean and presses

Ring dips

♀ 35-lb DBs ♂ 50-lb DBs



Scaling:

Reduce the loading in order to complete each set with minimal rest. Beginners may choose to modify the ring dip by adding assistance with a band, bench dips, or push-ups.

Intermediate Option:

24-16-8 reps for time of:

Double dumbbell hang clean and presses

16-8-4 reps of:

Ring dips

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:

24-16-8 reps for time of:

Double dumbbell hang clean and presses

Chair or bench dips

♀ 10-lb DBs ♂ 15-lb DBs