Saturday 231021

Saturday 231014

Saturday 231014

Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 bar muscle-ups

♀ 24-in box, 90-lb sled
♂ 30-in box, 135-lb sled

Post results to comments.

Scaling:
Reduce the run distance in order to complete it under 1 minute. Jump all the way over the box, clearing it on each jump, if possible. If not, modify height as needed. Minute 2 should take no longer than 30 seconds of hard effort. The bar muscle-ups can be modified to ONE set of chest-to-bar pull-ups, with the goal being 5-10 reps. If you do not yet have pull-ups, modify to banded pull-ups or ring rows.

Intermediate option:
Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 chest-to-bar pull-ups

♀ 20-in box, 70-lb sled
♂ 24-in box, 110-lb sled

Beginner option:
Every minute for 21 minutes, alternate between:
Run 100 meters
4 box step-overs + 10-yard sled push
6 ring rows

♀ 12-in box, 20-lb sled
♂ 20-in box, 30-lb sled

Sunday 220807

Sunday 220807

Alpaca (at Home)
For time:

Sled push
2 legless rope climbs
20 kettlebell clean and jerks
Sled push
2 legless rope climbs
15 kettlebell clean and jerks
Sled push
2 legless rope climbs
10 kettlebell clean and jerks

♀ 24-kg KBs ♂ 32-kg KBs

If you have a sled or something else to push, use it, and try to mimic the lengths and difficulty as seen by the Games athletes. Post time and sled substitution to comments.

Scaling:
No one will have an Alpaca sled, but anyone can find something to push. Pick kettlebells that allow you to complete at least 5 reps of the clean and jerks when fresh. Try a more difficult version of rope climbs than you would normally do.

Intermediate Option:
For time:
Sled push
2 rope climbs
20 kettlebell clean and jerks
Sled push
2 rope climbs
15 kettlebell clean and jerks
Sled push
2 rope climbs
10 kettlebell clean and jerks

♀ 16-kg KBs ♂ 24-kg KBs

Beginner Option:
For time:
Sled push
2 rope climbs, lying to standing
20 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
15 kettlebell clean and jerks
Sled push
2 rope climbs, lying to standing
10 kettlebell clean and jerks

♀ 8-kg KBs ♂ 12-kg KBs

Saturday 240420

Saturday 240420

Quarterfinals Workout 3

For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 strict handstand push-ups
5 rope climbs (15 feet)

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time cap: 15 minutes

Post time to comments.

Scaling:
Welcome to the third workout of the 2024 CrossFit Games Quarterfinals! This workout challenges upper-body gymnastics endurance and stamina. While push-pull combos usually feel complementary, expect shoulder fatigue from the different handstand push-up variations to make the rope climbs and muscle-ups significantly more challenging. To find success in this workout, break up each movement into smaller sets than you need to unless you're an elite-level competitor. Advanced athletes should perform large sets early, but not at the expense of staying consistent during the muscle-ups at the end. Beginner athletes should treat this workout like a 15-minute AMRAP. Move smoothly through the first 10 minutes, then push hard to finish faster in the final 5 minutes. This should allow most athletes to stay consistent and avoid burning out toward the end.

Intermediate option:
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 handstand push-ups
5 rope climbs (12 feet)

1 round:
10 strict handstand push-up + 2-inch riser
20 muscle-ups

Time cap: 15 minutes

Beginner option:
For time:
3 rounds:
10 push-ups
10 hanging knee raises

2 rounds:
10 dumbbell push presses
5 pull-to-stands

1 round:
10 dumbbell shoulder presses
20 low-ring muscle-up transitions

♀ 10 lb
♂ 15 lb

Time cap: 15 minutes

Resources:
The Kipping Handstand Push-up
The Kipping Toes-to-bar
The Strict Handstand Push-up
Handstand Push-up Variations
The Rope Climb: Wrapping
The Rope Climb: Basket
The Kipping Muscle-up
The Push-up
The Dumbbell Push Press
The Modified Rope Climb
Muscle-up Progression on Low Rings

Find a gym near you:
View the CrossFit map

Featured photo:
2022 CrossFit Games Mock Affiliate

Saturday 240120

Saturday 240120

For time:
60/75-calorie row
21 push jerks
60/75-calorie row
15 push jerks
60/75-calorie row
9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

Post time to comments.

Scaling:
Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.

Intermediate option:
For time:
45/60-calorie row
21 push jerks
45/60-calorie row
15 push jerks
45/60-calorie row
9 push jerks

♀ 65/75/95 lb
♂ 95/115/135 lb

Beginner option:
For time:
21/30-calorie row
21 push jerks
21/30-calorie row
15 push jerks
21/30-calorie row
9 push jerks

♀ 35/35/55 lb
♂ 45/45/65 lb

Resources:
Rowing Technique Tips
The Push Jerk

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Adam Box at Hammer CrossFit West in Phoenix, Arizona.