Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15 ft.
12 push presses
50 double-unders
♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments.
Compare to 170226.
Scaling:
Modify the movements and reduce the load so you can keep moving through this workout at high intensity.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 rope climbs, 15 ft.
12 push presses
50 double-unders
♀ 75 lb. ♂ 115 lb.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
12 push presses
50 single-unders
♀ 35 lb. ♂ 55 lb.
Post rounds completed to comments.
Compare to 120308.
See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.
Scaled:
Complete as many rounds as possible in 18 minutes of:
15 box jumps or step-ups
12 push presses
9 hanging knee-raises
Post rounds completed to comments.
Compare to 200604.
Scaling:
Modify this workout so you can complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility. This is a good opportunity for intermediate athletes to get some exposure to the GHD sit-up, but they should do so with caution and be mindful of its potency.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
♀ 30-lb. dumbbell
♂ 45-lb. dumbbell
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiter walk
Scaling:
Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.
Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round
♀ 75 lb. ♂ 115 lb.
Beginner Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb, lying to standing, after each round
5 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders
♀ 105 lb. ♂ 155 lb.
Post time to comments.
Scaling:
This workout mixes high-skill gymnastics with a significant volume of Olympic lifting. Choose modifications and loads that allow you to keep moving at high intensity.
Intermediate Option:
3 rounds for time of:
3 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders
♀ 95 lb. ♂ 135 lb.
Beginner Option:
3 rounds for time of:
5 ring rows + 5 jumping dips
9 hang power cleans
7 push presses
50 single-unders