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

Saturday 230318

IQF Test 2

12-minute AMRAP:

8 dumbbell snatches, arm 1

8 overhead walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 overhead walking-lunge steps, arm 2

40 crossovers

♀ 50 lb

♂ 70 lb



Scaling:

Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.

Intermediate option:

12-minute AMRAP:

8 dumbbell snatches, arm 1

8 overhead walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 overhead walking-lunge steps, arm 2

20 crossovers

♀ 35 lb 
♂ 50 lb

Beginner option:

12-minute AMRAP:

8 dumbbell snatches, arm 1

8 walking-lunge steps, arm 1

8 dumbbell snatches, arm 2

8 walking-lunge steps, arm 2

40 single-unders

♀ 10 lb 
♂ 15 lb

Friday 230317

IQF Test 1

For time:

9 front squats, weight 1

9 handstand walks, 25 feet

15 front squats, weight 2

15 muscle-ups

21 front squats, weight 3

21 chest-to-wall handstand push-ups

Time cap: 15 minutes

♀ 155, 125, 95 lb

♂ 225, 185, 135 lb



Scaling:

Today we have front squats paired with high-skill gymnastics. Newer athletes should choose weights that are challenging yet allow solid mechanics to be maintained for all sets. Intermediate athletes can reduce the load and modify the gymnastics movements in order to keep this one under 15 minutes.

Intermediate option:

For time:

9 front squats, weight 1

6 handstand walks, 25 feet

15 front squats, weight 2

9 muscle-ups

21 front squats, weight 3

12 chest-to-wall handstand push-ups

♀ 125, 95, 65 lb

♂ 185, 135, 95 lb

Beginner option:

For time:

9 front squats, weight 1

9 bear crawls, 25 feet

15 front squats, weight 2

15 ring rows + 15 assisted push-ups

21 front squats, weight 3

21 push-ups

♀ 65, 45, 35 lb

♂ 95, 65, 45 lb

Wednesday 230315

Push jerk 3-3-3-3-3 reps

Post loads to comments.



Scaling:

Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Tuesday 230314

For time:

1,500-m row

150 double-unders

1.5-mile run

Post time to comments.



Scaling:

Athletes of all levels should shoot to work at a sustainable pace in the 18-24-minute range. Consider rough time caps for each movement; sub-7 minutes on the rower, 3 minutes on the jump rope, and sub-14 minutes on the run. Reduce the distance or reps in order to meet those time domains.

Beginner Option:

For time:

1,000-m row

150 single-unders

1-mile run

Monday 230313

Complete as many rounds as possible in 10 minutes:

5 L pull-ups

25-ft handstand walk

Post rounds completed to comments.



Scaling:

Two relatively high-skill movements today. If you are unable to perform an L pull-up, choose a modification that will challenge your pulling and core strength. If you are unable to walk on your hands, spend this portion of the workout practicing an inverted movement, such as a wall walk.

Saturday 230311

5 rounds for time of:

Bike 1,600 meters

30 single dumbbell hang clean and jerks

30 push-ups

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.



Scaling:

Today’s workout is meant to be a long grind. Settle into a pace you can sustain through all 5 rounds, shooting to complete the work in 35 minutes or less.

Intermediate Option:

5 rounds for time of:

Bike 1,600 meters

20 single dumbbell hang clean and jerks

20 push-ups

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:

4 rounds for time of:

Bike 800 meters

15 single dumbbell hang clean and jerks

15 elevated push-ups

♀ 10-lb DB ♂ 15-lb DB

Friday 230310

Clean 3-3-3-3-3 reps

Post loads to comments.



Scaling:

Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

Thursday 230309

For 15 minutes:

Toes-to-bar ladder + burpees

For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.

Post total number of burpees to comments.



Scaling:

This couplet will tax your midline. Work on quick transitions and challenge yourself to get as far as possible. Every rep counts. Intermediate athletes can perform this workout as written. If you do not yet have toes-to-bars, modify to hanging knee raises or sit-ups.

Beginner Option:

For 10 minutes:

Hanging knee raise ladder + burpees

For the ladder pattern, perform one hanging knee raise the first minute, followed by max reps burpees. Perform two hanging knee raises the second minute + max reps burpees. Perform three hanging knee raises the third minute + max reps burpees, continuing for 10 minutes.