Saturday 220813

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

♀ 30-in box, 24-kg KB

♂ 36-in box, 32-kg KB

Post rounds completed to comments.

Compare to 181027.



Scaling:

Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading to maintain a fast pace throughout.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

♀ 24-in box, 16-kg KB

♂ 30-in box, 24-kg KB

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

7 box step-ups

14 kettlebell swings

♀ 15-in box, 12-kg KB

♂ 20-in box, 16-kg KB

Thursday 220811

3 rounds for time of:

800-m run

50 wall-ball shots

30 toes-to-bars

♀ 14-lb ball to 9-ft target

♂ 20-lb ball to 10-ft target

Post time to comments.



Scaling:

Newer athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.

Beginner Option:

3 rounds for time of:

400-m run

25 wall-ball shots

15 hanging knee raises

♀ 6-lb ball ♂ 10-lb ball

Wednesday 220810

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Post loads to comments.

Compare to 211228.

Scaling:

Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.

Beginner Option:

Back squat 3-3-1-1 reps

Shoulder press 3-3-1-1 reps

Deadlift 3-3-1-1 reps

Monday 220808

Jackie

For time:

1,000-meter row

50 thrusters

30 pull-ups

♀ 35 lb ♂ 45 lb

If your Jackie time is greater than 8 minutes, or you’ve never completed the workout, perform it as written above. If you do have a fast time on record, consider scaling up the thruster and pull-ups to something similar to the Games finale.

Post time to comments.

Compare 181213.



Scaling

The benchmark Jackie is meant to be performed at very high intensity. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups so you can crank out large sets that test your conditioning.

Intermediate Option

For time:

1,000-meter row

50 thrusters

30 pull-ups

♀ 22 lb ♂ 35 lb

Beginner Option

For time:

800-meter row

35 thrusters

20 assisted pull-ups

♀ 12 lb ♂ 22 lb

Sunday 220807

Alpaca (at Home)

For time:

Sled push

2 legless rope climbs

20 kettlebell clean and jerks

Sled push

2 legless rope climbs

15 kettlebell clean and jerks

Sled push

2 legless rope climbs

10 kettlebell clean and jerks

♀ 24-kg KBs ♂ 32-kg KBs

If you have a sled or something else to push, use it, and try to mimic the lengths and difficulty as seen by the Games athletes.
Post time and sled substitution to comments.



Scaling:

No one will have an Alpaca sled, but anyone can find something to push. Pick kettlebells that allow you to complete at least 5 reps of the clean and jerks when fresh. Try a more difficult version of rope climbs than you would normally do.

Intermediate Option:

For time:

Sled push

2 rope climbs

20 kettlebell clean and jerks

Sled push

2 rope climbs

15 kettlebell clean and jerks

Sled push

2 rope climbs

10 kettlebell clean and jerks

♀ 16-kg KBs ♂ 24-kg KBs

Beginner Option:

For time:

Sled push

2 rope climbs, lying to standing

20 kettlebell clean and jerks

Sled push

2 rope climbs, lying to standing

15 kettlebell clean and jerks

Sled push

2 rope climbs, lying to standing

10 kettlebell clean and jerks

♀ 8-kg KBs ♂ 12-kg KBs

Saturday 220806

Rinse ‘N’ Repeat(ish)

Every 2 minutes for as long as possible:

50-yard swim

8 burpees*

*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.

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

Post rounds and reps completed to comments.



Scaling:

The first few rounds should be achievable, so if necessary reduce the swim length or start with a lower number of burpees.

Intermediate Option:

 Every 2 minutes for as long as possible:

50-yard swim

2 burpees*

*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.

Beginner Option:

Every 2 minutes for as long as possible:

25-yard swim

1 burpee*

*Add 1 burpee each round until you cannot complete the reps within the 2-minute interval.

Friday 220805

Shuttle to Overhead

For max reps:

From 0:00-2:00 (2 minutes)

Run 400 m

Max jerks

Rest 1 minute

From 3:00-6:00 (3 minutes)

Run 600 m

Max jerks

Rest 2 minutes

From 8:00-12:00 (4 minutes)

Run 800 m

Max jerks

Pick a load that is heavy, but not your max. You should be able to complete multiple jerks per round.

Post load and number of reps completed each round to comments.



Scaling:

The loads used by Games athletes are too heavy for most athletes. Pick a load that is heavy, but doable. If needed, reduce the run distances so you have 30-45 seconds each round to complete as many reps as possible of the jerk. Beginners should go lighter and focus on sound mechanics.

Beginner Option:

For time:

Run 200 m

10 jerks

Run 400 m

10 jerks

Run 600 m

10 jerks

Thursday 220804

Bike to Work

For time:

75 toes-to-bars

5-mile bike

75 chest-to-bar pull-ups

5-mile bike

If you have a bike and a 3-mile course, great. If not, choose a stationary bike and complete the whole workout inside.

Post time to comments.



Scaling:

This is a long workout with large sets of toes-to-bars and pull-ups. If either takes you more than 5 minutes, reduce the reps and move on.

Intermediate Option:

For time:

50 toes-to-bars

3.5-mile bike

50 chest-to-bar pull-ups

3.5-mile bike

Beginner Option:

For time:

35 hanging knee raises

2.5-mile bike

35 assisted pull-ups

2.5-mile bike

Tuesday 220802

Run 5,000 meters

Post time to comments.

Compare to 210325.



Scaling:

Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in approximately 25 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:

Jog for 20 minutes

Monday 220801

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.



Scaling:

Those without exposure to high-rep GHD sit-ups should first introduce the exercise at low volumes. Reduce the load on this workout so you can keep moving continuously for 12 minutes.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

10 GHD sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches

♀ 25-lb DB ♂ 40-lb DB

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

15 sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches

♀ 15-lb DB ♂ 25-lb DB