Thursday 230302
Thursday 230302
Overhead squat 3-3-3-3-3 rep
Post loads to comments.
Compare to 170109.Scaling:
Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Wednesday 230301
Wednesday 230301
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters♀ 30-lb DBs ♂ 45-lb DBs
Post time to comments.
Compare to 070302.Scaling:
Newer athletes should reduce the dumbbell weight and/or overall volume in order to perform the movements with proper technique, and complete the work in the 14-18-minute range.Intermediate Option:
For time:
Run 800 meters
20 single-arm dumbbell snatches, alternating
20 double dumbbell squat cleans
100 sit-ups
20 double dumbbell squat cleans
20 single-arm dumbbell snatches, alternating
Run 800 meters♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
For time:
Run 400 meters
10 single-arm dumbbell snatches, alternating
10 double dumbbell squat cleans
50 sit-ups
10 double dumbbell squat cleans
10 single-arm dumbbell snatches, alternating
Run 400 meters♀ 10-lb DBs ♂ 15-lb DBs
Monday 230227
Monday 230227
5 rounds of:
5 minutes of rowing
5 minutes of restPost distance rowed each interval to comments.
Compare to 210207.Scaling:
Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.Beginner Option:
3 rounds of:
5 minutes of rowing
5 minutes of rest
Sunday 230226
Sunday 230226
10 rounds for time of:
5 pull-ups
5 push-ups5 rounds for time of:
10 GHD sit-ups
10 back extentions2 rounds for time of:
25 wall-ball shots, 20-lb. Ball
25 box jumps, 24-inchRest as needed between couplets. Post time for each couplet to comments.
Compare to 140702.Scaling:
Modify the movements in order to keep sets unbroken. Work for virtuosity. Intermediate athletes can do this workout as prescribed.Beginner Option:
5 rounds for time of:
5 pull-ups
5 push-ups
3 rounds for time of:
10 sit-ups
10 back extensions
1 round for time of:
25 wall-ball shots
25 box jumps♀ 6-lb ball, 12-in box
♂ 10-lb ball, 20-in box
Friday 230224
Friday 230224
Open Test 23.2A & 23.2B
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
- Add 5 burpee pull-ups after each
round.Immediately followed by 23.2B:
5 minutes to establish:
1-rep-max thruster (from the floor)Post reps completed and thruster weight to comments and submit your results as part of the 2023 CrossFit Games Open.
View full 23.2 Class Plan
Visit the CrossFit Games website for all versions of the workout.
Intermediate option:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
- Add 5 burpees after each round.Immediately followed by:
5 minutes to establish:
1-rep-max thruster (from the floor)Beginner option:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
- Add 5 burpees after each round.Immediately followed by:
5 minutes to establish:
1-rep-max thruster (from the floor)
Thursday 230223
Thursday 230223
3 rounds for time of:
20 Turkish get-ups
Run 400 meters♀ 25-lb DBs ♂ 35-lb DBs
Post time to comments.
Scaling:
With Open Test 23.2 coming up tomorrow, the goal today is to get sweaty and practice deliberate skill work with the dumbbell. The Turkish get-up requires coordination, balance, flexibility, and strength. If you are unfamiliar with the skill, reduce the load.Beginner Option:
3 rounds for time of:
10 Turkish get-ups
Run 400 meters♀ 10-lb DBs ♂ 15-lb DBs
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.