Main Site Daily WODs

Saturday 220319

Five 3-minute rounds of:

10 push presses

Max-rep weighted strict pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push press 105 lb, pull-up 25-20-15-10-5 lb

♂ push press 155 lb, pull-up 35-30-25-20-15 lb

Post reps completed each round to comments.



Scaling:

Reduce the weight on both exercises. Choose a weight you can use to complete at least 5 push presses when fresh. If you do not yet have a strict pull-up, use a band for assistance or perform ring rows.

Intermediate Option:

 Five 3-minute rounds of:

10 push presses

Max-rep weighted strict pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push press 95 lb, pull-up 20-15-10-5-5 lb

♂ push press 135 lb, pull-up 30-25-20-15-10 lb

Beginner Option:

Three 3-minute rounds of:

10 push presses

Max-rep assisted pull-ups

Rest 2 minutes between rounds.

♀ barbell-75 lb.

♂ barbell-55 lb.

Friday 220318

Complete as many rounds as possible in 15 minutes of:

10 wall-ball shots

10 toes-to-bars

10 box jumps

♀ 14-lb ball, 20-in box

♂ 20-lb ball, 24-in box

Post rounds completed to comments.

Compare to 110926.



Scaling:

Choose modifications that allow you to complete each set with minimal rest. Intermediate athletes can do this workout as prescribed, while deconditioned athletes should limit the number of rounds.

Beginner Option:

4 rounds for time of:

10 wall-ball shots

10 hanging knee raises

10 box jumps

♀ 6-lb ball, 12-in box

♂ 10-lb ball, 20-in box

Wednesday 220316

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 210719.



Scaling:

The hang squat clean is a good opportunity to practice full hip and leg extension, and speed under the bar. Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they are comfortable.

Tuesday 220315

Complete as many reps as possible in 21 minutes of:

Run 400/200/100 meters

Max-rep strict pull-ups

Each time you break a set of pull-ups, complete a run. From 0:00-7:00 run 400, from 7:00-14:00 run 200, and from 14:00-21:00 run 100.

Post number of strict pull-ups completed each round to comments.
Compare to 210102.



Scaling:

Choose a pulling exercise that is challenging but allows you to complete at least 10 reps unbroken in the early rounds. If at any point you cannot complete 3 reps unbroken, switch to an easier form of pull-up.

Beginner Option:

Complete as many reps as possible in 14 minutes of:

Jog 200 meters

10 ring rows

Monday 220314

5 rounds for time of:

15 strict handstand push-ups

15 strict ring dips

1,000-m row

Post time to comments.

Compare to 210426.



Scaling:

Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.

Intermediate Option:

5 rounds for time of:

10 strict handstand push-ups

10 strict ring dips

1,000-m row

Beginner Option:

3 rounds for time of:

15 assisted push-ups

15 assisted ring dips

750-m row

Saturday 220312

3 rounds for time of:

Row 500 meters

21 hang power snatches

♀ 55 lb ♂ 75 lb

Post time to comments.

Compare to 070418.



Scaling:

This is meant to be a light weight for the hang power snatch. Choose a loading that allows you to complete the reps in 3 sets or less.

Beginner Option:

3 rounds for time of:

Row 300 meters

15 hang power snatches

♀ 22 lb ♂ 35 lb

Friday 220311

Workout 22.3

For time:

21 pull-ups
42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb

♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Visit the CrossFit Games website for all versions of the workout.

Thursday 220310

Muscle snatch 1-1-1-1-1 reps

Power snatch 1-1-1-1-1 reps

Squat snatch 1-1-1-1-1 reps

Post loads to comments.

Compare to 210323.



Scaling:

Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Tuesday 220308

8 rounds for time of:

Run 400 meters

Rest 90 seconds

Post total time to comments, not including eighth rest.

Compare to 180221.



Scaling:

Each run should be an all-out effort. If you cannot run 400 meters in less than 2 minutes, reduce the distance. Intermediate athletes can complete this workout as prescribed. Newer athletes might want to reduce the number of rounds.

Beginner Option:

5 rounds for time of:

Run 400 meters

Rest 90 seconds

Monday 220307

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

Post loads to comments.

Compare to 210209.



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.