Main Site Daily WODs

Monday 220314

5 rounds for time of:

15 strict handstand push-ups

15 strict ring dips

1,000-m row

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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

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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

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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

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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

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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.

Sunday 220306

Complete as many rounds as possible in 25 minutes of:

20 push-ups

30 sit-ups

40-cal. row

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Compare to 180418.



Scaling:

Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option:
 Complete as many rounds as possible in 25 minutes of:

10 push-ups

20 sit-ups

30-cal. row

Beginner Option:

Complete as many rounds as possible in 20 minutes of:

10 knee push-ups

15 sit-ups

20-cal. row

Friday 220304

Workout 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

♀ 155 lb  ♂ 225 lb

Time cap: 10 minutes

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

Thursday 220303

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

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Compare to 210128.



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.

Wednesday 220302

Complete as many rounds as possible in 10 minutes of:

10-cal Echo bike

10 strict handstand push-ups

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Scaling:

Modify the gymnastics element to a pushing exercise that allows you to complete the reps in 1-2 sets.

Intermediate Option:

 Complete as many rounds as possible in 10 minutes of:

10-cal Echo bike

5 strict handstand push-ups

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

10-cal Echo bike

10 push-ups