Friday 230120

5 rounds for quality:

0:30 L-sit hold

1:00 handstand hold

1:30 dead-hang hold

Rest 2 minutes between rounds.



Scaling:

Today we have gymnastics skill practice. Choose modifications that challenge your current abilities. Work for quality static positions and minimize transition time between holds.

Intermediate Option:

5 rounds for quality:

0:30 L-sit hold, bent knees

1:00 handstand hold, against wall

1:30 dead-hang hold

Rest 2 minutes between rounds.

Beginner Option:

5 rounds for quality:

0:30 L-sit hold, heels on ground

1:00 plank hold

1:30 dead-hang hold, feet on ground

Rest 2 minutes between rounds.

Wednesday 230118

Michael

3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

Post time to comments.

Compare to 220906.



Scaling:

This Hero workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing the reps of each movement.

Intermediate Option:

3 rounds for time of:

Run 800 meters

35 back extensions

35 sit-ups

Beginner Option:

3 rounds for time of:

Jog 400 meters

25 PVC pipe good mornings

25 AbMat sit-ups

Tuesday 230117

Complete as many rounds as possible in 12 minutes of:

24 dumbbell snatches

6 burpee pull-ups

♀ 35-lb DB♂ 50-lb DB

Post rounds/reps to comments.



Scaling:

Reduce the load to perform big sets of snatches with proper technique.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

24 dumbbell snatches

6 burpee pull-ups

♀ 25-lb DB ♂ 30-lb DB

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

24 dumbbell snatches

3 burpee pull-ups

♀ 10-lb DB ♂ 15-lb DB

Monday 230116

10 rounds, each for time of:

Swim 50 yards

Rest 1 minute

OR

10 rounds, each for time of:

200-m sprint

Rest 1 minute

If you cannot get to a pool, lake, or other water source, sub for a run of similar length.

Post times to comments.



Scaling:

If you do not have access to a pool or open-water swimming for today’s  workout, substitute with 200-m run repeats. Intermediate athletes can do this workout as prescribed. Beginner-level athletes should reduce the number of rounds.

Beginner Option:

7 rounds, each for time of:

Swim or run 1 minute

Rest 1 minute

Saturday 230114

Workout 18.1

Complete as many rounds as possible in 20 minutes of: 
8 toes-to-bars

10 dumbbell hang clean and jerks

14/12-cal row

♀ 35-lb DB ♂ 50-lb DB

Post rounds/reps completed to comments.
Compare to 180223.



Scaling:

Today we have an Open repeat. If you competed in the 2018 CrossFit Open, try to beat your score. If you are a newer athlete, modify the toes-to-bar to a movement that challenges your core and grip strength. Reduce the load on the dumbbell to complete the hang clean and jerks with proper technique.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks

14/12-cal row

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

Complete as many rounds as possible in 15 minutes of: 
8 hanging knee raises

10 dumbbell hang clean and jerks

14/12-cal row

♀ 10-lb DB ♂ 15-lb DB

Friday 230113

Deadlift 5-5-5-5-5

Bench press 5-5-5-5-5

Post loads to comments.



Scaling:

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

Thursday 230112

Tabata This!

Tabata row

Rest 1 minute

Tabata squat

Rest 1 minute

Tabata pull-up

Rest 1 minute

Tabata push-up

Rest 1 minute

Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For this workout, your Tabata score is the least number of reps performed in any of the eight intervals. The measurement unit for the row is calories.

Post your Tabata score for each exercise and sum of all five Tabata exercises to comments.

Compare to 190511.



Scaling:

If needed, modify the movements so you can work without hitting failure for the first few intervals. Intermediate athletes can do this workout as prescribed.

Beginner Option:

Tabata row

Rest 1 minute

Tabata squat

Rest 1 minute

Tabata ring row

Rest 1 minute

Tabata elevated push-up

Rest 1 minute

Tabata sit-up

Tuesday 230110

Abbate

For time:

Run 1 mile

21 clean and jerks

Run 800 meters

21 clean and jerks

Run 1 mile

♀ 105 lb ♂ 155 lb

Post time to comments.

Compare to 141019.



Scaling:

Reduce the loading on the barbell to string together sets of clean and jerk with solid mechanics. Additionally, reduce the running volume to keep this workout under 25 minutes.

Intermediate Option:

For time:

Run 1 mile

21 clean and jerks

Run 800 meters

21 clean and jerks

Run 1 mile

♀ 85 lb ♂ 125 lb

Beginner Option:

For time:

Run 800 meters

15 clean and jerks

Run 400 meters

15 clean and jerks

Run 800 meters

♀ 35 lb ♂ 45 lb

Monday 230109

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

Post time to comments.

Compare to 201202.



Scaling:

As noted, if you cannot do the muscle-ups, you may complete 120 pull-ups and 120 dips instead. If further modification is needed, try ring rows, banded pull-ups, banded dips, and watch “Pull-up Modification” for a seated variation.

Beginner Option:

For time:

60 assisted pull-ups

60 assisted dips

Sunday 230108

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

2 minutes of dumbbell hang squat cleans

2 minutes of burpees

2 minute of toes-to-bars

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

♀ 30-lb DBs ♂ 45-lb DBs

Post total reps completed to comments.

Compare to 160517.



Scaling:

Reduce the weight and choose modifications that allow you to keep working and avoid failure. There is no built-in rest in this workout. Strategize effectively to get the most work done across the 12-minute block.

Intermediate Option:

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

2 minutes of dumbbell hang squat cleans

2 minutes of burpees

2 minute of toes-to-bars

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:

1 minute of dumbbell hang squat cleans

1 minute of burpees

1 minute of toes-to-bars

2 minutes of dumbbell hang squat cleans

2 minutes of burpees

2 minute of toes-to-bars

♀ 15-lb DBs ♂ 20-lb DBs