8 Rounds for Time
6 Clean-and-Jerks (155/105 lb)
6 Handstand Push-Ups
26 Double-Unders
13 Box Jumps (24/20 in)
Wod Type: For TimeMemorial Wods
Competitions:
Similar Wods
Sunday 240421
Sunday 240421
Quarterfinals Workout 4
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 85/125/155/165 lb
♂ 135/185/225/245 lb
Post total reps to comments.
Scaling:
Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 75/95/115/125 lb
♂ 115/135/155/185 lb
Beginner option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.
♀ 35/45/55/65 lb
♂ 45/55/65/75 lb
Resources:
The Clean and Jerk
The Power Clean and Push Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.
Wednesday 231101
Wednesday 231101
For time:
21-15-9
Box jumps
12-9-6
Clean and jerks
♀ 24-in box, 125-lb clean and jerks
♂ 30-in box, 185-lb clean and jerks
Post time to comments.
Scaling:
This descending couplet is meant to be heavy and fast. Reduce the load and height of the box to move through each movement at high intensity.
Intermediate option:
For time:
21-15-9
Box jumps
12-9-6
Clean and jerks
♀ 20-in box, 95-lb clean and jerks
♂ 24-in box, 135-lb clean and jerks
Beginner option:
For time:
20-16-10
Box step-ups
12-9-6
Clean and jerks
♀ 12-in box, 35-lb clean and jerks
♂ 20-in box, 45-lb clean and jerks
Sunday 230430
Sunday 230430
Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.
♀ 105 lb ♂ 155 lb
Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.
♀ 95 lb ♂ 135 lb
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats
Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.
♀ 22 lb ♂ 35 lb
21-15-9 Complex
For Time8 Deadlifts (155/105 lb)7 Cleans (155/105 lb)6 Snatches (155/105 lb)8 Pull-Ups7 Chest-to-Bar Pull-Ups6 Bar Muscle-Ups6 Deadlifts (155/105 lb)5 Cleans (155/105 lb)4 Snatches (155/105 lb)6 Pull-Ups5 Chest-to-Bar Pull-Ups4 Bar Muscle-Ups4 Deadlifts (155/105 lb)3 Cleans (155/105 lb)2 Snatches (155/105 lb)4 Pull-Ups3 Chest-to-Bar Pull-Ups2 Bar Muscle-Ups
For Time
8 Deadlifts (155/105 lb)
7 Cleans (155/105 lb)
6 Snatches (155/105 lb)
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts (155/105 lb)
5 Cleans (155/105 lb)
4 Snatches (155/105 lb)
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts (155/105 lb)
3 Cleans (155/105 lb)
2 Snatches (155/105 lb)
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups