Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.
Coaches: for a class plan, tips and tricks for running "Nancy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.
Scaling:
Reduce the load on the overhead squats so you can perform all the reps unbroken and still run fast. Experienced athletes should aim to set a PR.
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
Complete 7 sets, for quality:
3 back squats
10 GHD sit-ups
10 back extensions
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Scaling:
Experienced athletes can build to a heavy set of 3 back squats for the day, while newer athletes can use this workout as an opportunity to drill the movement.
10 rounds for time of:
10 dumbbell thrusters
100-meter sprint
♀ 25-lb DBs ♂ 35-lb DBs
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Scaling:
Reduce the weight on the dumbbells in order to complete the thrusters quickly and with minimal transition time. Deconditioned athletes should also reduce the overall volume.
Intermediate Option:
10 rounds for time of:
10 dumbbell thrusters
100-meter sprint
♀ 15-lb DBs ♂ 25-lb DBs
Beginner Option:
5 rounds for time of:
10 dumbbell thrusters
100-meter run
For quality, accumulate:
5 minutes of L-sit hold
5 minutes of handstand hold
10 minutes of plank hold
Break up the work as needed.
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Scaling:
The intention today is virtuosity in three static holds. Watch L-Sit Drills and read Getting Inverted to determine what you are capable of today. Aim to hold as long as you are able, while maintaining your best positioning. Count only your working seconds, and transition as needed.
Beginner Option:
For quality,
5 minutes to practice L-sit drills
5 minutes to practice getting inverted
5 minutes plank hold
Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips
♀ 95 lb ♂ 135 lb
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Compare to 220829 and 210506.
Scaling:
Elizabeth is a classic benchmark that should be completed relatively quickly. It can be performed with either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. Go lighter on the cleans and modify the ring dips so you can complete the work in fewer than 10 minutes.
Intermediate Option:
15-12-9 reps for time of:
Cleans
Ring dips
♀ 75 lb. ♂ 115 lb.
Beginner Option:
15-12-9 reps for time of:
Cleans
Push-ups
Coaches: for a full class plan, tips and tricks for running "Randy," visit your affiliate toolkit and learn more with CrossFit Affiliate Programming.
Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.
Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.