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

Tuesday 230711

Pause overhead squat 3-3-3-3-3 reps

Squat snatch 1-1-1-1-1 reps

Post loads to comments.



Scaling:

All athletes can work to the best of their ability in the overhead squat sets. Give yourself a 3-second pause for all reps with relatively light weight across all sets. Experienced athletes should build to a heavy snatch single. If you are new to weightlifting, you may choose to perform one power snatch plus one overhead squat.

Beginner Option:

Pause overhead squat 3-3-3-3-3 reps

Power snatch + overhead squat 1-1-1-1-1 reps

Sunday 230709

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-in box, 14-lb ball

♂ 24-in box, 20-lb ball

Post time to comments.

Compare to 220920.



Scaling:

This benchmark workout is long and metabolically taxing. Choose distances, weights, heights, and reps that keep you moving for 20-30 minutes.

Intermediate Option:

4 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-in box, 14-lb ball

♂ 24-in box, 20-lb ball

Beginner Option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats

Saturday 230708

Back squat 5-3-3-3-1-1-1-1-1 reps

For time:

100 weighted sit-ups

♀ 35-lb DB ♂ 50-lb DB

Post loads and time to comments.

Similar to 210621.



Scaling:

Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics. For the sit-ups, choose a loading that allows you to complete the 100 reps in 1-3 sets with minimal rest.

Intermediate Option:

Back squat 5-3-3-3-1-1-1-1-1 reps

For time:

100 weighted sit-ups

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

Back squat 5-3-3-3-1-1-1-1-1 reps

For time:

70 sit-ups

Friday 230707

2007

For time:

1,000-meter row

Then, 5 rounds of:

  25 pull-ups

  7 push jerks

♀ 85 lb ♂ 135 lb

Post time to comments.

Compare to 200925.



Scaling:

Reduce the volume of pull-ups and loading on the push jerk. Newer lifters should watch the push jerk and drill the movement with light weights.

Intermediate Option:

For time:

1,000-meter row

Then, 5 rounds of:

15 pull-ups

7 push jerks

♀ 75 lb ♂ 125 lb

Beginner Option:

For time:

500-meter row

Then, 4 rounds of:

15 assisted pull-ups

 7 push jerks

♀ 35 lb ♂ 45 lb

Wednesday 230705

Complete as many rounds as possible in 10 minutes of:

30-second L-sit from the floor

10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Post rounds completed to comments.

Compare to 211127.



Scaling:

Watch “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.

Intermediate Option:

Complete as many rounds as possible in 10 minutes of:

30-second tuck sit

10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

30-second seated leg raises

10 odd-object cleans

Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.

Tuesday 230704

Loredo

6 rounds for time of:

24 squats

24 push-ups

24 walking lunge steps

Run 400 meters

Post time to comments.

Compare to 200624.



Scaling:

Choose a push-up option that will allow you to start each round with 1 large set and then move to smaller sets. Avoid hitting failure.

Intermediate Option:

5 rounds for time of:

24 squats

24 push-ups

24 walking lunge steps

Run 400 meters

Beginner Option:

3 rounds for time of:

24 squats

24 assisted push-ups

24 walking lunge steps

Run 400 meters

Monday 230703

Complete as many rounds as possible in 20 minutes of:

Row 300 meters

3 rope climbs, 15 ft

Post rounds completed to comments.

Compare to 160522.



Scaling:

If you do not yet have confident rope climbs, spend time practicing the wrapping technique and reduce the reps in each round of the workout.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

Row 300 meters

2 rope climbs, 15 ft

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

Row 300 meters

3 rope climbs, lying to standing