Sunday 220821

Gwen

Clean and jerk 15-12-9 reps

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Post loads to comments.

Compare to 210604.



Scaling:

Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.

Beginner Option:

Clean and jerk 12-9-6 reps

Friday 220819

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

3 wall walks

Post rounds completed to comments.

Compare to 190918.



Scaling:

This workout will quickly become taxing and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure to maintain a decent pace.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

7 strict knees-to-elbows

2 wall walks

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

10 hanging knees raises

50-ft bear crawl

Thursday 220818

7 rounds for time and load of:

30 double-unders

3 hang squat snatches

Post time and load to comments.



Scaling:

Choose a weight for the snatches that is challenging but allows you to complete 3 reps without dropping the barbell. Newer athletes should watch “The Hang Snatch” and take this time to drill the mechanics of the movement.

Beginner Option:

7 rounds for time and load of:

30 single-unders

3 hang squat snatches

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