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

Friday 230728

10 sets of the complex:

1 power clean

1 hang power clean

1 split jerk



Scaling:

Experienced athletes can go as heavy as possible for this complex. Newer athletes can use this workout as an opportunity to drill the movements.

Thursday 230727

For time:

100 chest-to-bar pull-ups

100 push-ups

100 GHD sit-ups)

100 single-leg squats, alternating

Post time to comments.



Scaling:

This workout demands we keep moving by smartly managing a large number of reps per set. Aim to complete this workout within 20 minutes. Use your warm-up to experiment with pull-ups, push-ups, GHD sit-ups, and single-leg squats. Choose a variation that allows each movement to be completed at a sustainable pace without reaching failure.

Intermediate Option:

For time:

80 kipping pull-ups

80 push-ups

80 GHD sit-ups

80 single-leg squats, alternating

Beginner Option:

For time:

50 jumping pull-ups

50 push-ups

50 AbMat sit-ups

50 single-leg squats to a box, alternating

Tuesday 230725

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Post times to comments.

Compare to 221009.



Scaling:

Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.

Beginner Option:

For time:

Jog 1,200 meters

Rest 3 minutes

Jog 800 meters

Rest 2 minute

Jog 400 meters

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