3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Record scores to the CrossFit App.
Compare 210726.
Scaling:
This benchmark workout is an all-out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each rep.
Compare to 170710.
Scaling:
Athletes with less experience should perform additional reps per set at submaximal loads to allow more practice. Experienced athletes can perform this heavy day as written, aiming to increase loading for each rep.
Scaling:
For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.
24-16-8 reps for time of:
Double dumbbell hang clean and presses
Ring dips
♀ 35-lb DBs ♂ 50-lb DBs
Scaling:
Reduce the loading in order to complete each set with minimal rest. Beginners may choose to modify the ring dip by adding assistance with a band, bench dips, or push-ups.
Intermediate Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
16-8-4 reps of:
Ring dips
♀ 20-lb DBs ♂ 30-lb DBs
Beginner Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
Chair or bench dips
10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk
Scaling:
Experienced athletes can go as heavy as possible for this complex. Newer athletes can use this workout as an opportunity to drill the movements.
Scaling:
This workout demands we keep moving by smartly managing a large number of reps per set. Aim to complete this workout within 20 minutes. Use your warm-up to experiment with pull-ups, push-ups, GHD sit-ups, and single-leg squats. Choose a variation that allows each movement to be completed at a sustainable pace without reaching failure.
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments.
Compare to 221009.
Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.
Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters
Scaling:
Experienced athletes should pick loads that allow for a PR attempt in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.