Friday 230331

5 rounds for total reps and L-sit hold seconds of:

Thrusters, 15 seconds

Rest 45 seconds

L-sit hold, 15 seconds

Rest 45 seconds

♀ 95 lb ♂ 135 lb

Post total reps for all five rounds to comments.



Scaling:

Today we have 1:3 work-rest intervals. Reduce the load if you are unable to hold on to the bar and maintain proper technique for 15 seconds. For the L-sit hold, watch The L-Sit and work for quality.

Intermediate Option:

5 rounds for total reps and L-sit hold seconds of:

Thrusters, 15 seconds

Rest 45 seconds

L-sit hold, bent at the knee, 15 seconds

Rest 45 seconds

♀ 75 lb ♂ 115 lb

Beginner Option:

5 rounds for total reps and L-sit hold seconds of:

Thrusters, 15 seconds

Rest 45 seconds

Plank hold, 15 seconds

Rest 45 seconds

♀ 35 lb ♂ 45 lb

Thursday 230330

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters

Post time to comments.

Compare to 220110.



Scaling:

Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18-minute range.

Beginner Option:

3 rounds for time of:

Row 350 meters

12 burpees

Run 200 meters

Wednesday 230329

Complete as many rounds as possible in 5 minutes:

30 double-unders

5 power cleans

♀ 95 lb ♂ 135 lb

Post rounds and reps completed to comments.



Scaling:

Pedal to the metal today with this quick couplet. The power cleans should be a moderate weight that allows you to complete sets of 5 throughout. Start with an aggressive pace and try to maintain it.

Intermediate Option:

Complete as many rounds as possible in 5 minutes:

30 double-unders

5 power cleans

♀ 75 lb ♂ 115 lb

Beginner Option:

Complete as many rounds as possible in 5 minutes:

30 single-unders

5 power cleans

♀ 35 lb ♂ 45 lb

Monday 230327

Chelsea

Every minute on the minute for 30 minutes perform:

5 pull-ups

10 push-ups

15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.

Post results to comments.

Compare to 211014.



Scaling:

For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.

Beginner Option:

Every minute on the minute for 20 minutes perform:

3 jumping pull-ups

6 knee push-ups

9 squats

If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.

Sunday 230326

Dumbbell clean and jerk 5-5-5-5-5 reps

Deadlift 5-5-3-3-1-1-1 reps

Post loads to comments.

Similar to 130419 and 221217.



Scaling:

Go as heavy as possible on the dumbbell clean and jerks. For the deadlifts, pick loads that allow you to attempt a PR 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.

Beginner Option:

Dumbbell clean and jerk 5-5-5-5-5

Deadlift 5-5-3-3-3

Saturday 230325

5 rounds for time of:

25 kettlebell swings

25 GHD sit-ups

25 hip extensions

25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Post time to comments.

Compare to 201207.



Scaling:

Select a load for the kettlebell that allows you to perform the first round of swings in two sets or less. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, practice the movement, and consider using AbMat sit-ups in the workout.

Intermediate Option:

4 rounds for time of:

25 kettlebell swings

25 GHD sit-ups

25 hip extensions

25 knees-to-elbows

♀ 1.5-pood KB ♂ 2-pood KB

Beginner Option:

3 rounds for time of:

20 kettlebell swings

20 sit-ups

20 hip extensions

20 hanging knee raises

♀ 12-kg KB ♂ 16-kg KB

Thursday 230323

Run 10,000 meters, preferably on a trail.

Post time to comments.

Similar to 210723.



Scaling:

This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.

Beginner Option:

For distance:

Jog or walk 40 minutes

Wednesday 230322

10 rounds for time of:

5 weighted push-ups

10 push-ups

♀ 25 lb plate ♂ 45 lb plate

For the weighted push-ups place a 25/45-lb. plate on the back and drop the plate after the fifth rep. Then, continue with unweighted push-ups.



Scaling:

Today’s workout will challenge your pushing stamina. Choose a weight that allow you to complete the early rounds unbroken.

Intermediate Option:

10 rounds for time of:

5 weighted push-ups

7 strict push-ups

♀ 15 lb plate ♂ 25 lb plate

Beginner Option:

7 rounds for time of:

10 banded push-ups

Tuesday 230321

For time:

Move 700 lb of odd objects 50 yards out and 50 yards back.

Use plates, dumbbells, sandbags, firewood, or whatever you can find to accumulate approximately 700 lb.

Post time and type of objects moved to comments.

Compare to 150723.



Scaling:

Today’s workout is a throwback to the 2010 and 2015 CrossFit Games. If you are a newer athlete, reduce the overall load and have fun moving odd objects for about 10 minutes of continuous movement.

Beginner Option:

For 8 minutes:

Move odd objects 50 yards out and 50 yards back.

Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate as much weight as possible in 8 minutes.

Sunday 230319

IQF Test 4

20-minute AMRAP:

1,000-m row

50 GHD sit-ups

500-m row

25 V-ups



Scaling:

Today’s workout will tax your midline. If you are less familiar with the GHD machine, use your warm-up for controlled exposure to the GHD, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the reps or incorporate a mixture of both GHD and AbMat sit-ups.

Intermediate option:

20-minute AMRAP:

1,000-m row

25 GHD sit-ups

25 sit-ups

500-m row

25 V-ups

Beginner option:

15-minute AMRAP:

800-m row

50 sit-ups

400-m row

25 hollow rocks