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

Saturday 220730

2021 CrossFit Games Event 9

21-15-9 reps for time of:

Echo Bike calories

Snatches

♀ 75 lb ♂ 105 lb

Post time to comments.

Compare to 210731.



Scaling:

This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so the reps can be completed unbroken when fresh. Also consider reducing the reps of both exercises to keep this workout fast.

Intermediate Option:

21-15-9 reps for time of:

Echo Bike calories

Snatches

♀ 55 lb ♂ 75 lb

Beginner Option:

15-12- 9 reps for time of:

Echo Bike calories

Snatches

♀ 35 lb ♂ 45 lb

Friday 220729

21-18-15-12-9-6-3 reps for time of:

Box jumps

Ring push-ups

♀ 24-in box ♂ 30-in box

Post time to comments.



Scaling:

Reduce the reps and modify the box height with the intent of working high-skill movements with solid mechanics.

Intermediate Option:

18-15-12-9-6-3 reps for time of:

Box jumps

Ring push-ups

♀ 24-in box ♂ 30-in box

Beginner Option:

15-12-9-6-3 reps for time of:

Box jumps

Ring knee push-ups

♀ 15-in box ♂ 20-in box

Thursday 220728

Grace

30 clean and jerks for time

♀ 95 lb ♂ 135 lb

Post time to comments.

Compare to 160206.



Scaling

Grace is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option

30 clean and jerks for time

♀ 75 lb ♂ 115 lb

Beginner Option

30 clean and jerks for time

♀ 55 lb ♂ 75 lb

Tuesday 220726

Mary

Complete as many rounds in 20 minutes as you can of:

5 handstand push-ups

10 single-leg squats, alternating

15 pull-ups

Post rounds completed to comments.

Compare to 190803.



Scaling:

Intermediate athletes should focus on improving their Mary score. Beginner-level athletes should find movement modifications and rep schemes that allow for minimal breaks between movements. .

Beginner Option:

Complete as many rounds in 10 minutes as you can of:

5 push-ups

10 squats

15 ring rows