Main Site Daily WODs

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

Monday 220725

4 rounds for time of:

1 minute L-sit hold

400-m run

Post time to comments.



Scaling:

If you are unable to hold a true L-Sit, watch L-Sit Drills and practice different variations of the L-Sit in order to develop strength.

Intermediate Option:

 4 rounds for time of:

1 minute L-sit hold, bent knees

400-m run

Beginner Option:

3 rounds for time of:

1 minute seated leg raises

400-m run

Sunday 220724

2008 CrossFit Games Workout B

5 rounds for time of:

5 deadlifts

10 burpees

♀ 185 lb. ♂ 275 lb.

Post time to comments.

Compare to 210722.



Scaling:

This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option:

5 rounds for time of:

5 deadlifts

10 burpees

♀ 155 lb. ♂ 225 lb.

Beginner Option:

5 rounds for time of:

5 deadlifts

5 burpees

♀ 95 lb. ♂ 135 lb.

Monday 220718

Clean and jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 220307.



Scaling:

Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.

Sunday 220717

Complete as many rounds as possible in 20 minutes of:

500-m row

50 single-leg squats, alternating

10 squat snatches

♀ 95 lb ♂ 135 lb

Post rounds completed to comments.

Compare to 191022.



Scaling:

This longer AMRAP requires high skill in the single-leg squat and the squat snatch. Choose modifications that are challenging and allow you to log practice toward proficiency in the Rx’d movements.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

500-m row

25 single-leg squats, alternating

10 squat snatches

♀ 75 lb ♂ 115 lb

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

500-m row

30 assisted single-leg squats

10 squat snatches

♀ 55 lb ♂ 75 lb

Wednesday 220720

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, from seated to 10 ft.

50 double-unders

Post rounds completed to comments.



Scaling:

This difficult version of a rope climb requires athletes to start each climb in a strict L-position until they are high enough to use their feet. Intermediate athletes may need to reduce the total reps or scale to an easier version. Newer athletes should choose a pulling exercise that still uses a rope.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

3 strict rope climbs, 12-ft rope

50 double-unders

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, from seated to standing

50 single-unders

Friday 220722

Complete as many rounds as possible in 15 minutes of:

12 muscle-ups

36 kettlebell swings

♀ 24-kg KB ♂ 32-kg KB

Post rounds completed to comments.

Compare to 200724.



Scaling:

If you do not yet have a muscle-up, read "The Muscle-up" and practice the transition from the pull-up to the dip. During the workout, modify the movement to a pull and a push.

Intermediate Option:

 Complete as many rounds as possible in 15 minutes of:

7 muscle-ups

36 kettlebell swings

♀ 20-kg KB ♂ 24-kg KB

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

12 ring rows + 12 jumping dips

21 kettlebell swings

♀ 12-kg KB 16-kg KB

Thursday 220721

3 max sets of handstand push-ups

Shoulder press 3-3-3-3-3 reps

Post number of reps and loads to comments.



Scaling:

Beginners should practice time inverted, either in a handstand or with assistance. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.

Beginner Option:

3 max sets of push-ups

Shoulder press 3-3-3-3-3 reps

Wednesday 220622

Overhead squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 220303.



Scaling:

Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.