EMOM For As Long As Possible
Death By Squats
1 Squat (70% of 1 Rep Max)
2 Squats (70% of 1 Rep Max)
3 Squats (70% of 1 Rep Max)
Wod Type: For Rounds/Reps (AMRAP)Hero Wods
Competitions:
Similar Wods
Friday 211022
Friday 211022
Lift Move Work
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell
♀ 35 lb. ♂ 50 lb.
Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.
Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.
Intermediate Option:
1-rep-max clean, 4-minute time frame
Rest 2 minutes, then,
Max pull-ups in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 double-unders
6 single-arm dumbbell push presses (left arm)
6 single-arm dumbbell push presses (right arm)
6 burpees
♀ 35 lb. ♂ 50 lb.
Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
Rest 2 minutes, then,
Max ring rows in 4 minutes
Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
20 single-unders
5 single-arm dumbbell push presses (left arm)
5 single-arm dumbbell push presses (right arm)
5 burpees
♀ 20 lb. ♂ 35 lb.
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
Wednesday 230412
Wednesday 230412
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.
Rest 3 minutes between rounds.
♀ 125-lb front squat, 30-in box
♂ 185-lb front squat, 36-in box
Post calories rowed each round to comments.
Compare to 180217.
Scaling:
Pick loads, rep numbers, and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.
Intermediate Option:
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.
Rest 3 minutes between rounds.
♀ 95-lb squat, 24-in box
♂ 135-lb squat, 30-in box
Beginner Option:
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.
Rest 3 minutes between rounds.
♀ 55-lb squat, 16-in box
♂ 75-lb squat, 20-in box
Friday 230224
Friday 230224
Open Test 23.2A & 23.2B
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
- Add 5 burpee pull-ups after each
round.
Immediately followed by 23.2B:
5 minutes to establish:
1-rep-max thruster (from the floor)
Post reps completed and thruster weight to comments and submit your results as part of the 2023 CrossFit Games Open.
View full 23.2 Class Plan
Visit the CrossFit Games website for all versions of the workout.
Intermediate option:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
- Add 5 burpees after each round.
Immediately followed by:
5 minutes to establish:
1-rep-max thruster (from the floor)
Beginner option:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
- Add 5 burpees after each round.
Immediately followed by:
5 minutes to establish:
1-rep-max thruster (from the floor)