The 300 (2007)

Friday 211029

Friday 211029

For time:

4 legless rope climbs
40 single-leg squats, alternating
40 dumbbell snatches, alternating
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climb
10 single-leg squats, alternating
10 dumbbell snatches, alternating

♀ 35-lb. DB ♂ 50-lb. DB

Post time to comments.

Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.

Intermediate Option:
For time:
3 legless rope climbs
30 single-leg squats, alternating
30 dumbbell snatches, alternating
2 legless rope climbs
20 single-leg squats, alternating
20 dumbbell snatches, alternating
1 legless rope climbs
10 single-leg squats, alternating
10 dumbbell snatches, alternating
1 rope climb
5 single-leg squats, alternating
5 dumbbell snatches, alternating

♀ 25-lb. DB ♂ 35-lb. DB

Beginner Option:
For time:
3 rope climbs, lying to standing
30 squats, alternating
30 dumbbell snatches, alternating
2 rope climbs, lying to standing
20 squats, alternating
20 dumbbell snatches, alternating
1 rope climb, lying to standing
10 squats, alternating
10 dumbbell snatches, alternating
1 rope climb, lying to standing
5 squats, alternating
5 dumbbell snatches, alternating

♀ 10-lb. DB ♂ 15 lb.-DB

Saturday 221029

Saturday 221029

Jack
Complete as many rounds as possible in 20 minutes of:

10 push presses
10 kettlebell swings
10 box jumps

♀ 80-lb presses, 16-kg swings, 20-in box
♂ 115-lb presses, 24-kg swings, 24-in box

Post rounds completed to comments.
Compare to 180430.

Scaling:
Reduce the weight on the presses and kettlebell swings and the height of the box so you can perform each set of exercises unbroken and with little rest during transitions.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 65-lb presses, 16-kg swings, 20-in box
♂ 95-lb presses, 24-kg swings, 24-in box

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

♀ 45-lb presses, 8-kg swings, 12-in box
♂ 65-lb presses, 12-kg swings, 20-in box

Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Thursday 210211

Thursday 210211

Workout 12.3
Rx’d:
Complete as many rounds as possible in 18 minutes of:

15 box jumps
12 push presses
9 toes-to-bars

♀ 20-in. box, 75-lb. presses
♂ 24-in. box, 115-lb. presses

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

♀ 20-in. box, 45-lb. presses
♂ 20-in. box, 75-lb. presses

Foundations:
Complete as many rounds as possible in 18 minutes of:
15 box step-ups or walking high knees
12 push presses
9 sit-ups or seated knee-ups

♀ 4-in. box, PVC or broomstick for presses
♂ 6-in. box, PVC or broomstick for presses

Equipment Free:
Complete as many rounds as possible in 18 minutes of:
15 broad jumps, 36-in. jump
12 push-ups
9 V-ups