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

Saturday 230701

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

Post loads to comments.

Compare to 210714  .

Scaling:

Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.