For Time
800 meter Run
50 Hang Cleans (75/45 lb)
800 meter Run
50 Power Snatches (75/45 lb)
800 meter Run
50 Shoulder-to-Overheads (75/45 lb)
800 meter Run
Competitions:
Similar Wods
Friday 240322
Friday 240322
For time:
60-second L-sit
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Today’s workout falls within a moderate time domain. All of the holds and hangs are cumulative. Break as needed and chip away. To keep the workout moving, scale the L-sit hold to a variation that allows you to maintain at least a 10-second hold. Scale the hang to a variation that allows you to maintain around 30 seconds at a time. The load on the barbell should be light-moderate. You should be able to perform at least 10 reps unbroken with the weight you choose. Work hard and have fun!
Intermediate option:
For time:
60-second L-sit (bent legs)
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit (bent legs)
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
30-second L-sit drill: seated leg raises
30 shoulder-to-overheads
30-second hang from the pull-up bar
20 shoulder-to-overheads
30-second hang from the pull-up bar
10 shoulder-to-overheads
30-second L-sit drill: seated leg raises
♀ 35 lb
♂ 45 lb
Resources:
The L-Sit
The Shoulder Press
The Push Press
The Push Jerk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.
Saturday 240316
Saturday 240316
Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀125 lb
♂185 lb
Post reps to comments.
Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.
♀95 lb
♂135 lb
Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀35 lb
♂45 lb
Resources:
The Ring Dip
The Burpee
The Hang Power Clean
Looking for the CrossFit Open Workout?
See the Open Workout →
Submit Your Score →
Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.
Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.
Monday 240101
Monday 240101
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders
800-meter run
♀ 95 lb
♂ 135 lb
Post time to comments.
Scaling:
Approach the first run a little differently than the second. Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left. The loading of the barbell should allow you to perform all sets unbroken. Spend no more than :30 performing double-unders.
Intermediate option:
For time:
800-meter run
10 rounds of:
5 hang power cleans
30 double-unders or :30 of attempts
800-meter run
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
400-meter run
6 rounds of:
5 hang power cleans
20 single-unders
400-meter run
♀ 35 lb
♂ 45 lb
Resources:
Running Fundamentals
The Hang Power Clean
The Double-Under
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.
Monday 240415
Monday 240415
For time:
40 ground-to-overheads with the ruck
1,600-meter ruck
30 ground-to-overheads with the ruck
1,600-meter ruck
20 ground-to-overheads with the ruck
1,600-meter ruck
♀ 30 lb
♂ 45 lb
Post time to comments.
Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
20 ground-to-overheads with the ruck
800-meter ruck
15 ground-to-overheads with the ruck
800-meter ruck
10 ground-to-overheads with the ruck
800-meter ruck
♀ 10 lb
♂ 15 lb
Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.