Regionals 10.3 (Southwest)

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.

Friday 230303

Friday 230303

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Post reps completed to comments and submit your results as part of the 2023 CrossFit Games Open.

View full 23.3 Class Plan

Visit the CrossFit Games website for all versions of the workout.

Intermediate option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (45/65 lb)
5 scaled wall walks
50 single-unders
12 snatches (65/95 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (85/135 lb)

Beginner option:
Starting with a 6-minute time cap, complete as many reps as possible of:
5 bear crawls
50 jumping jacks
15 snatches (35/45 lb)
5 bear crawls
50 jumping jacks
12 snatches (35/45 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
9 snatches (75/115 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
5 bear crawls
60 jumping jacks
6 snatches (85/135 lb)

Wednesday 240207

Wednesday 240207

For reps:
3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs

Post reps to comments.

Scaling:
Time to get gymnasty. The goal of the freestanding shoulder taps is to reach a point of balance in a handstand and begin the shoulder taps. A rep is counted every time a hand touches a shoulder. Challenge yourself to reach balance before beginning the shoulder taps rather than wildly throwing your feet in the air and frantically looking for a shoulder to tap. If you struggle to find a point of balance freestanding, you are better off practicing against the wall. Performing shoulder taps with your stomach facing the wall will be easier than performing shoulder taps with your back to the wall. Scale the difficulty of the rope climbs to allow yourself at least 1 rep every 20-30 seconds.

Intermediate option:
For reps:
3 minutes of shoulder taps in a handstand against the wall
3 minutes of rope climbs (15 feet)
2 minutes of shoulder taps in a handstand against the wall
2 minutes of rope climbs
1 minute of shoulder taps in a handstand against the wall
1 minute of rope climbs

Beginner option:
For reps:
3 minutes of shoulder taps in a pike position on the floor
3 minutes of pull-to-stands
2 minutes of shoulder taps in a pike position on the floor
2 minutes of pull-to-stands
1 minute of shoulder taps in a pike position on the floor
1 minute of pull-to-stands

Resources:
The Freestanding Handstand
The Legless Rope Climb
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Master the Movement: Handstands

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Featured photo:
Taken by Johany Jutras at Wodapalooza in Miami, Florida.

Tuesday 210608

Tuesday 210608

Online Semifinals Event 2

For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
50 GHD sit-ups
100 single-arm dumbbell overhead squats
50 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap

Post time to comments.

Scaling:
Reduce the load on the dumbbell. Newer athletes should also reduce the overall volume of this workout. All athletes should be wary of the two large sets of GHD sit-ups.

Intermediate Option:
For time:
50 dumbbell shoulder-to-overheads
50 dumbbell deadlifts
35 GHD sit-ups
100 single-arm dumbbell overhead squats
35 GHD sit-ups
50 dumbbell deadlifts
50 dumbbell shoulder-to-overheads

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
35 dumbbell shoulder-to-overheads
35 dumbbell deadlifts
35 sit-ups
70 single-arm dumbbell squats
35 sit-ups
35 dumbbell deadlifts
35 dumbbell shoulder-to-overheads

♀ 10-lb. DBs ♂ 15-lb. DBs