Sunday 230219

Cindy XXX

Complete as much as possible in 20 minutes of:

10 pull-ups

20 push-ups

30 squats

15 pull-ups

30 push-ups

45 squats

20 pull-ups

40 push-ups

60 squats 
25 pull-ups

50 push-ups

75 squats

30 pull-ups

60 push-ups

90 squats

Try as long as possible for unbroken sets.

Post reps completed (or time) to comments.

Compare to 200616.



Scaling:

Today’s workout is a version of the benchmark workout Cindy. Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this workout as written, focusing on unbroken sets for as long as possible.

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

5 ring rows

10 assisted push-ups

15 squats

Saturday 230218

Thruster 5-5-3-3-3-1-1-1 reps:

Post loads to comments.



Scaling:

Experienced athletes should go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and add weight as they are comfortable.

Friday 230217

Test 23.1

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans

20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans

♂ 20-lb ball to 10-ft target, 135-lb cleans

Post reps completed to comments and register and submit your results as part of the 2023 CrossFit Games Open.

Compare to 140321.



Visit the CrossFit Games website for all versions of the workout.

Wednesday 230215

Complete as many rounds as possible in 7 minutes of:

10 sumo deadlift high pulls

10 push presses

♀ 95 lb ♂ 135 lb

Post rounds completed to comments.

Compare to 180228.



Scaling:

This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes longer than 1 minute.

Intermediate Option:

Complete as many rounds as possible in 7 minutes of:

10 sumo deadlift high pulls

10 push presses

♀ 75 lb ♂ 115 lb

Beginner Option:

Complete as many rounds as possible in 7 minutes of:

7 sumo deadlift high pulls

7 push presses

♀ 45 lb ♂ 75 lb

Tuesday 230214

4 rounds for time of:

Run 400 meters

50 squats

Post time to comments.

Compare to 181224.



Scaling:

You should be moving almost continuously in this workout. Reduce the run distance so you can go right into the squats, and reduce the number of squats so you can start running right after the last rep is complete.

Beginner Option:

3 rounds for time of:

Jog 400 meters
30 squats

Monday 230213

3 rounds for time of:

50 GHD sit-ups

25 strict handstand push-ups

Post time to comments.

Compare to 180304.



Scaling:

This workout contains many reps of two high-skill movements. Each round offers a large dose of both exercises, so plan on breaking them into multiple small sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving. Newer athletes might want to avoid the GHD sit-ups completely until they have built up a tolerance for this very potent movement.

Intermediate Option:

3 rounds for time of:

30 GHD sit-ups

20 kipping handstand push-ups

Beginner Option:

3 rounds for time of:

30 sit-ups

15 push-ups

Saturday 230211

3 rounds for time of:

Row 250 meters

21 dumbbell thrusters

12 chest-to-bar pull-ups

♀ 20-lb DBs ♂ 30-lb DBs

Post time to comments.

Compare to 200329.



Scaling:

Practice a 250-m row during your warm-up to establish a pace for the workout. Select a thruster load that allows you to complete 25 consecutive reps in the warm-up. If you are unable to perform chest-to-bar pull-ups, use an option that develops the prerequisite strength.

Intermediate Option:

3 rounds for time of:

Row 250 meters

15 dumbbell thrusters

9 chest-to-bar pull-ups

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:

3 rounds for time of:

Row 250 meters

15 dumbbell thrusters

12 ring rows

♀ 10-lb DBs ♂ 15-lb DBs

Friday 230210

For time:

10 box jumps

10 bar muscle-ups

20 kettlebell snatches

20 one-legged squats, alternating

30 toes-to-bars

30 overhead squats

40 GHD sit-ups

40 medicine-ball cleans

50 burpees

50 triple-unders

Post time to comments.

Compare to 151019.

♀ 36-in box, 16-kg KB, 55-lb OHS, 14-lb ball

♂ 42-in box, 24-kg KB, 75-lb OHS, 20-lb ball



Scaling:

This chipper-style workout involves high-skill movements. If you do not have bar muscle-ups, pistols, or triple-unders, practice these skills prior to the workout. Choose modifications that allow you to work with minimal rest in order to keep intensity high.

Intermediate Option:

For time:

10 box jumps

7 bar muscle-ups

20 kettlebell snatches

20 one-legged squats, alternating

30 toes-to-bars

30 overhead squats

40 GHD sit-ups

40 medicine-ball cleans

50 burpees

100 double-unders

♀ 30-in box, 16-kg KB, 55-lb OHS, 14-lb ball

♂ 36-in box, 24-kg KB, 75-lb OHS, 20-lb ball

Beginner Option:

For time:

10 box jumps

10 jumping bar muscle-ups

20 kettlebell snatches

20 squats

30 hanging knee raises

15 overhead squats

40 sit-ups

20 medicine-ball cleans

25 burpees

50 single-unders

♀ 12-in box, 8-kg KB, 22-lb OHS, 6-lb ball

♂ 20-in box, 12-kg KB, 35-lb OHS, 10-lb ball

Thursday 230209

For 12 minutes complete:

3 deadlifts on the odd minutes

3 shoulder presses on the even minutes

Use 80% of your max deadlift and shoulder press.

Post loads to comments.



Scaling:

In today’s lifting, you’ll move heavy loads with a consistent amount of recovery time. Experienced athletes should reference their 1-rep max to determine their loading for each movement. Newer athletes should choose weights that are challenging but with which they can maintain proper technique.

Tuesday 230207

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb ♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 200715.



Scaling:

Grace and Isabel are two of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option:

30 clean and jerks for time

OR

30 snatches for time

♀ 75 lb ♂ 115 lb

Beginner Option:

30 clean and jerks for time

OR

30 snatches for time

♀ 55 lb ♂ 75 lb