Scaling:
With rest included, this should not exceed 25 minutes for most athletes. If you are a newer athlete and have the time, complete all of the work focusing on rowing technique, even if you expect it will stretch beyond the 25 minutes.
Overhead Squat 5-5-5 reps
Front Squat 3-3-3 reps
Back Squat 1-1-1 reps
Attempt to increase the load after every set.
Post loads to comments.
Scaling:
Experienced athletes can perform this heavy day as written, aiming to increase loading for each rep. Athletes with less experience should consider a coach’s guidance and drill the mechanics before adding weight.
Hero workout of your choice.
Review the list of heroes and honor one with an all-out effort.
Post choice of workout and results to comments.
Compare to 220530.
Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. As we’re just coming off of the Filthy Fifty, make sure you pick a Hero workout that allows you to keep moving. Hero workouts that emphasize moderate rep ranges and time domains (10-30 reps/movement, approximately 15-20-minute range) are good choices as well.
Record Filthy-50 scores to the CrossFit App.
And/or post total reps to comments.
Compare to 181214.
Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.
For time:
10 clean and jerks at 70% of your heaviest single
10 clean and jerks at 80% of your heaviest single
Record 1-rep max clean and jerk to the CrossFit App. Post heavy single and time to comments.
Scaling:
Newer athletes should use today’s workout as an opportunity to practice the clean and jerk. Watch The Clean and Jerk, and focus on developing the skill. For the 20 reps for time, choose weights that are challenging but with which you can maintain proper technique.
21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Toes-to-bars
*100-meter farmers carry after each set.
♀ 35-lb DBs ♂ 50-lb DBs
Post time to comments.
Scaling:
Reduce the dumbbell loading and modify the toes-to-bars to hanging knee raises. If you do not have access to a pull-up bar, modify to an AbMat sit-up.
Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Toes-to-bars
*100-meter farmers carry after each set.
♀ 25-lb DBs ♂ 35-lb DBs
Beginner option:
18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Hanging knee raises
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box
Post total reps to comments.
Compare to 220415.
Scaling:
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.
Beginner Option:
♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box
♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 15-inch box
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.
3 rounds for time of:
50 hip extensions
25 strict pull-ups
Run 800 meters
Post time to comments.
Scaling:
Newer athletes should consider decreasing the reps of each movement. If you do not yet have strict pull-ups, use a band or modify to a ring row.
Intermediate Option:
3 rounds for time of:
35 hip extensions
15 strict pull-ups
Run 800 meters
Beginner Option:
3 rounds for time of:
25 hip extensions
15 ring rows
Run 400 meters