Main Site Daily WODs

Thursday 220804

Bike to Work

For time:

75 toes-to-bars

5-mile bike

75 chest-to-bar pull-ups

5-mile bike

If you have a bike and a 3-mile course, great. If not, choose a stationary bike and complete the whole workout inside.

Post time to comments.



Scaling:

This is a long workout with large sets of toes-to-bars and pull-ups. If either takes you more than 5 minutes, reduce the reps and move on.

Intermediate Option:

For time:

50 toes-to-bars

3.5-mile bike

50 chest-to-bar pull-ups

3.5-mile bike

Beginner Option:

For time:

35 hanging knee raises

2.5-mile bike

35 assisted pull-ups

2.5-mile bike

Tuesday 220802

Run 5,000 meters

Post time to comments.

Compare to 210325.



Scaling:

Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in approximately 25 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:

Jog for 20 minutes

Monday 220801

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Post rounds completed to comments.



Scaling:

Those without exposure to high-rep GHD sit-ups should first introduce the exercise at low volumes. Reduce the load on this workout so you can keep moving continuously for 12 minutes.

Intermediate Option:

Complete as many rounds as possible in 12 minutes of:

10 GHD sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches

♀ 25-lb DB ♂ 40-lb DB

Beginner Option:

Complete as many rounds as possible in 12 minutes of:

15 sit-ups

10 left-arm dumbbell snatches

10 right-arm dumbbell snatches

♀ 15-lb DB ♂ 25-lb DB

Saturday 220730

2021 CrossFit Games Event 9

21-15-9 reps for time of:

Echo Bike calories

Snatches

♀ 75 lb ♂ 105 lb

Post time to comments.

Compare to 210731.



Scaling:

This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so the reps can be completed unbroken when fresh. Also consider reducing the reps of both exercises to keep this workout fast.

Intermediate Option:

21-15-9 reps for time of:

Echo Bike calories

Snatches

♀ 55 lb ♂ 75 lb

Beginner Option:

15-12- 9 reps for time of:

Echo Bike calories

Snatches

♀ 35 lb ♂ 45 lb

Friday 220729

21-18-15-12-9-6-3 reps for time of:

Box jumps

Ring push-ups

♀ 24-in box ♂ 30-in box

Post time to comments.



Scaling:

Reduce the reps and modify the box height with the intent of working high-skill movements with solid mechanics.

Intermediate Option:

18-15-12-9-6-3 reps for time of:

Box jumps

Ring push-ups

♀ 24-in box ♂ 30-in box

Beginner Option:

15-12-9-6-3 reps for time of:

Box jumps

Ring knee push-ups

♀ 15-in box ♂ 20-in box

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.