Complete as many reps as possible in 12 minutes of:
1 rope climb
3 front squats
3 push presses
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
♀ 95 lb ♂ 135 lb
Post reps completed to comments.
Scaling:
Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.
Beginner option:
Complete as many reps as possible in 12 minutes of:
1 rope climb, lying to standing
3 front squats
3 push presses
1 rope climb, lying to standing
4 front squats
4 push presses
1 rope climb, lying to standing
5 front squats
5 push presses
1 rope climb, lying to standing
6 front squats
6 push presses
Continue until time expires, adding 1 squat and 1 press each round.
Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.
Post loads, body weight, and broad jump distance to comments.
Scaling:
Most athletes can perform the pull-ups and broad jumps as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.
10 rounds, each for time of:
Hill sprint or stairs
Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.
Rest 90 seconds between each effort.
Post experience and times to comments.
Scaling:
If you are unable to find a hill or set of stairs, complete 10 100-meter sprints or 20-second intervals on a stationary bike for total calories.
Complete as many reps as possible in 15 minutes of:
2-4-6-8-10 reps of:
Squat clean
Wall-facing handstand push-up
*Any time you complete the round of 10/10, start over again at 2 reps
♀ 125 lb ♂ 185 lb
Post handstand skills and reps completed to comments.
Scaling:
During the practice choose a skill that matches your current ability level. Aim to get at least 5 working “sets” in 15 minutes. Beginners can practice pike holds or holds on the wall. Intermediate athletes can practice freestanding handstand holds. Advanced athletes can practice pirouettes and pressing to handstand.
Choose a load and HSPU variation that allows you to ‘climb the ladder’ 2x (complete the second round of 10/10).
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
Attempt to increase the weight after each successful set.
After completing the final set of each movement, perform a max set of L-sit pull-ups.
Post loads and L-sit pull-up sets to comments.
Scaling:
If you cannot complete an L-sit pull-up, choose a variation of pull-up that allows you to complete approximately 10 reps during your first set. If you can complete 1-5 L-sit pull-ups, consider performing a set after each set of overhead lifts instead of after the final set of each movement.
Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats
♀ 65 lb ♂ 95 lb
OR
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Default to Nancy, a classic CrossFit workout. CAP affiliates will be doing Helen today. If you have not completed Helen recently, give it a shot.
Log Helen scores to the CrossFit App. Post workout and time to comments.
Compare to 230626 or 230802.
Scaling:
Nancy: Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.
Helen: Most athletes should aim to complete the swings and pull-ups unbroken. If you anticipate needing to break either movement more than one or two times, reduce the weight of the swings and consider completing ring rows instead of pull-ups. If you can complete Helen in less than 8 minutes, consider trying Helena from this year’s Games.
5 rounds for time of:
2-mile (3,200 meter) bike ride
10 muscle-ups
10 deadlifts
♀ 185 lb ♂ 275 lb
Get outside - do the bike ride on a real bike. The more varied terrain you can include, the better!
Scaling:
If you're unable to ride outside, modify to an Echo bike or Concept2 BikeErg. If you do not yet have a muscle-up, modify the movement to a pulling and pushing exercise, preferably on the rings. Reduce the loading on the deadlift.
Intermediate option:
4 rounds for time of:
2-mile (3,200 meter) bike ride
7 muscle-ups
10 deadlifts
♀ 155 lb ♂ 225 lb
Beginner option:
3 rounds for time of:
1-mile (1,600 meter) bike ride
5x: [3 ring rows + 3 jumping dips]
10 deadlifts