Wednesday 230222
Wednesday 230222
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter handstand walk♀ 45-lb DBs ♂ 65-lb DBs
Post rounds completed to comments.
Compare to 160326.Scaling:
Choose a dumbbell weight that allows you to complete at least one round of the farmers carry without taking a break. Compare to 230205 and work on quality handstand walks.Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter handstand walk♀ 30-lb DBs ♂ 45-lb DBs
Beginner Option:
Complete as many rounds as possible in 15 minutes of:
200-meter farmers carry
100-meter walking lunge
50-meter bear crawl♀ 10-lb DBs ♂ 15-lb DBs
Tuesday 230221
Tuesday 230221
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for timePost loads and mile time to comments.
Compare to 210228.Scaling:
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a 1-mile run time trial — a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time
Sunday 230219
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 squatsTry 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
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
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 cleansPost 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
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
Tuesday 230214
4 rounds for time of:
Run 400 meters
50 squatsPost 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
Monday 230213
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-upsPost 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-upsBeginner Option:
3 rounds for time of:
30 sit-ups
15 push-ups
Saturday 230211
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
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-undersPost 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 ballScaling:
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 ballBeginner 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