Wednesday 220817

5 rounds for time of:

50-ft dumbbell front-rack lunge

25 pull-ups

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.

Compare to 210822.



Scaling:

This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with short working sets followed by a quick rest. New athletes should reduce the overall volume.

Intermediate Option:

5 rounds for time of:

50-ft dumbbell front-rack lunge

20 pull-ups

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:

3 rounds for time of:

50-ft dumbbell front-rack lunge

15 assisted pull-ups

♀ 10-lb DBs ♂ 15-lb DBs

Monday 220815

Nancy

5 rounds for time of:

400-m run

15 overhead squats

♀ 65 lb ♂ 95 lb

Post time to comments.

Compare to 211023.



Scaling:

This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option:

5 rounds for time of:

400-m run

15 overhead squats

♀ 45 lb ♂ 65 lb

Beginner Option:

3 rounds for time of:

400-m run

10 overhead squats

♀ 22 lb ♂ 35 lb

Sunday 220814

Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Compare to 210405.



Scaling:

Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

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