Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max effort lifts for each movement.
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Scaling:
This chipper has long sets of each exercise which will test your stamina. Reduce the reps and modify so that each portion is challenging but allows you to keep moving with short breaks.
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
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Scaling:
With a total of 90 toes-to-bars and 3 miles of running, this is a longer style workout that will test your muscle stamina and endurance. Reduce the reps and distance to complete your effort in 30 minutes or less.
Intermediate Option:
For time, with a 30 minute timecap:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
Beginner Option:
For time:
15 knee raises
0.75-mile jog
15 knee raises
0.75-mile jog
15 knee raises
♀ 75 lb. (Virtual Games use 65 lb.)
♂ 105 lb. (Virtual Games use 95 lb.)
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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 that 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
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Scaling:
Today’s workout is two separate max efforts. A run sprint, followed by a heavy 5-rep max deadlift. Most athletes can do this workout as prescribed. On the deadlift, intermediate athletes should build to a heavy set of 5, while newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
CrossFit Games Event 4
10-9-8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks
♀ 135 lb. (Virtual Games use 65 lb.)
♂ 185 lb. (Virtual Games use 95 lb.)
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Scaling:
While equal reps of wall walks to Open Workout 21.1, when paired with a thruster the demand on your shoulder stamina will be even higher. Most athletes should scale the loading on the thruster so that each round can be completed in 1-2 sets. Newer athletes should reduce the overall volume and modify the wall walk.
Intermediate Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks
♀ 95 lb. ♂ 135 lb.
Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks, partially up the wall
Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Scaling:
This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.
Beginner Option:
For distance:
Jog or walk 40 minutes