Main Site Daily WODs

Sunday 220227

Deadlift 5-5-5-5-5 reps

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Compare to 201230.



Scaling:

Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and add weight as they are comfortable.

Saturday 220226

30-20-10 reps for time of:

GHD sit-ups

Toes-to-bars

Wall-ball shots

♀ 14-lb ball to 9-ft target

♂ 20-lb ball to 10-ft target

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Compare to 170913.



Scaling:

Beginner athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout portion. Intermediate athletes can do this workout as prescribed.

Beginner Option:

20-15-10 reps for time of:

AbMat sit-ups

Hanging knee raises

Wall-ball shots

♀ 6-lb ball

♂ 10-lb ball

Friday 220225

Workout 22.1

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

♀ 35-lb dumbbell, 20-in box

♂ 50-lb dumbbell, 24-in box

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

Wednesday 220223

3 rounds for time of:

Run 200 meters

20 knees-to-elbows

Run 200 meters

20 dumbbell thrusters

♀ 25-lb. DBs  ♂ 40-lb. DBs

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Scaling:

Reduce the load and choose a knees-to-elbows modification that allows you to complete each exercise in no more than 2-3 sets.

Intermediate Option:

3 rounds for time of:

Run 200 meters

15 knees-to-elbows

Run 200 meters

15 dumbbell thrusters

♀ 20-lb. DBs  ♂ 30-lb. DBs

Beginner Option:

3 rounds for time of:

Run 200 meters

15 hanging knee raises

Run 200 meters

15 dumbbell thrusters

♀ 8-lb. DBs  ♂ 15-lb. DBs

Tuesday 220222

Weighted pull-up 3-3-3-3-3 reps

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Compare to 121130.



Scaling:

Most athletes can perform the pull-ups as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.

Beginner Option:

Banded pull-up 3-3-3-3-3 reps

Sunday 220220

4 rounds for time of:

20 squat cleans

800-m run

♀ 75 lb ♂ 115 lb

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Compare to 181018.



Scaling:

Reduce the reps and loading on the squat clean so you can keep moving with minimal rest.

Intermediate Option:

 4 rounds for time of:

20 squat cleans

800-m run

♀ 55 lb ♂ 75 lb

Beginner Option:

4 rounds for time of:

10 squat cleans

400-m run

♀ 35 lb ♂ 45 lb

Saturday 220219

For time:

30 rope climbs, 15 ft

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Compare to 170417.



Scaling:

Beginner level athletes should watch "The Rope Climb (Basket)" and "The Rope Climb (Wrapping)" and practice the wrapping styles, but consider modifying the movement during the workout to maintain intensity.

Intermediate Option:

For time:

21 rope climbs, 15 ft

Time cap: 15 minutes.

Beginner Option:

For time:

30 rope climbs, lying to standing

Friday 220218

Thruster 3-3-3-3-3-3-3 reps

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Compare to 210413.



Scaling:

Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Wednesday 220216

Row 5,000 meters

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Compare to 210408.

Scaling:

Experienced athletes should try for a PR in this benchmark distance row. Newer athletes should reduce the distance to complete the row in around 25 minutes.

Beginner Option:

Row 3,000 meters

Tuesday 220215

For total reps:

3 sets of shoulder presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push presses, ⅔ body weight

3 sets of strict pull-ups

3 sets of push jerks, ⅔ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Post reps completed to comments.

Compare to 210508.



Scaling:

Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.

Intermediate Option:

For total reps:

3 sets of shoulder presses, ½ body weight

3 sets of strict pull-ups

3 sets of push presses, ½ body weight

3 sets of strict pull-ups
3 sets of push jerks, ½ body weight

3 sets of strict pull-ups

Rest 30 sec. between sets.

Beginner Option:

For total reps:

2 sets of shoulder presses, empty barbell

2 sets of assisted pull-ups

2 sets of push presses, empty barbell

2 sets of assisted pull-ups

2 sets of push jerks, empty barbell

2 sets of assisted pull-ups

Rest 30 sec. between sets.