Scaling:
Most athletes can attempt the hang power clean and push jerks as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Scaling:
Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.
Intermediate Option:
3 rounds for time of:
Row 500 meters
Run 400 meters
20 GHD sit-ups
Beginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups
Scaling:
This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with shorts working sets followed by a quick rest. New athletes should reduce the overall volume.
Intermediate Option:
5 rounds for time of:
50-ft. dumbbell front-rack lunge
20 pull-ups
♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
3 rounds for time of:
50-ft. dumbbell front-rack lunge
15 assisted pull-ups
Post reps completed to comments.
Compare to 200116.
Scaling:
For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates and eliminating the jump-over. Select a load for the deadlift that allows you to complete at least 15 consecutive reps when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
♀ 20-in. box, 125 lb.
♂ 24-in. box, 185 lb.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.
Post rounds completed to comments.
Compare to 151217.
Scaling:
Today’s movements are higher skilled. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders
Scaling:
All athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.
Scaling:
Isabel 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 7 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically. Increasing the load, like in the video, may be appropriate for a few advanced athletes, but most should keep this lighter in order to finish quickly.
Scaling:
Try for a hard push on each run and a steady pace on the sit-ups. Modify the length of the run and cut the sit-up reps back to a number that is manageable.
Intermediate Option:
2 rounds for time of:
Run 1,200 meters
75 sit-ups
Beginner Option:
2 rounds for time of:
Run 800 meters
50 sit-ups
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Post time to comments.
Compare to 191017.
Scaling:
This workout challenges the stamina and control of the midline while fatigued. The wall-ball “penalties” will encourage large sets of hip-back extensions, but don’t surrender the quality of your movement on this exercise.
Intermediate Option:
For time:
70 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
♀ 10-lb. ball ♂ 16-lb. ball
Beginner Option:
For time:
50 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 10 wall-ball shots. Rest 30 seconds after each set of wall-ball shots.
Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.