Ideally, the pull-up bar is 1 foot above your reach.
Post time to comments.
Compare to 150328.
Scaling:
This workout is a mental grind. Newer athletes can adjust to a time-priority approach and work at a continuous pace. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many reps in 12 minutes of:
Jump touch burpees
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 185 lb. ♂ 275 lb.
Post total completed to comments.
Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.
Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb. ♂ 185 lb.
Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb. ♂ 115 lb.
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.
1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds
Post total calories rowed and dips completed to comments.
Compare to 140425.
Scaling:
Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds.
Beginner Option:
7 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of assisted push-ups
Rest 15 seconds
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.
Quarterfinal Test 5
9-6-3 reps for time of:
Snatch
Burpee box jump-over
♀ 135 lb., 30 in.
♂ 185 lb., 30 in.
Post time to comments.
Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable but light enough that long breaks between reps can be avoided.
Intermediate Option:
9-6-3 reps for time of:
Snatch
Burpee box jump-over
♀ 115 lb., 24 in.
♂ 155 lb., 30 in.
Beginner Option:
9-6-3 reps for time of:
Snatch
Burpee box step-over
Choose one of the following from the CrossFit Games Quarterfinals.
Quarterfinal Test 3
For time:
120 wall-ball shots
120-cal. row
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
OR
Quarterfinal Test 4
For max load:
4-rep-max front squat
Post time and load to comments.
Scaling:
Newer athletes should reduce the reps and load on Test 3, while intermediate athletes may take it on as prescribed. Most athletes can attempt a 4-rep-max front squat if choosing Test 4.
Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating
Time cap: 20 min.
Post choice of workout and time to comments.
Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.
If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.
Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders
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.