AMRAP in 20 minutes
400 meter Run
20 Toes-to-Bars
40 Front Squats (50% max)
Wod Type: For Rounds/Reps (AMRAP)
Competitions:
Similar Wods
Saturday 240217
Saturday 240217
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb
Post time to comments.
Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.
Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run
♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb
Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run
♀ 35 lb
♂ 45 lb
Resources:
The Overhead Squat
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Taken at CrossFit Fury in Goodyear, Arizona.
Thursday 230202
Thursday 230202
For time:
10 front squats
5 rope climbs
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
♀ 125 lb ♂ 185 lb
Post time to comments.
Scaling:
Reduce the load on the front squat and modify the rope climb in order to complete this workout in 15 minutes or less.
Intermediate Option:
For time:
10 front squats
4 rope climbs
10 front squats
3 rope climbs
10 front squats
2 rope climbs
10 front squats
1 rope climbs
10 front squats
1 rope climbs
♀ 105 lb ♂ 155 lb
Beginner Option:
For time:
10 front squats
5 rope climbs, lying to standing
10 front squats
4 rope climbs, lying to standing
10 front squats
3 rope climbs, lying to standing
10 front squats
2 rope climbs, lying to standing
10 front squats
1 rope climbs, lying to standing
♀ 45 lb ♂ 65 lb
Friday 230317
Friday 230317
IQF Test 1
For time:
9 front squats, weight 1
9 handstand walks, 25 feet
15 front squats, weight 2
15 muscle-ups
21 front squats, weight 3
21 chest-to-wall handstand push-ups
Time cap: 15 minutes
♀ 155, 125, 95 lb
♂ 225, 185, 135 lb
Scaling:
Today we have front squats paired with high-skill gymnastics. Newer athletes should choose weights that are challenging yet allow solid mechanics to be maintained for all sets. Intermediate athletes can reduce the load and modify the gymnastics movements in order to keep this one under 15 minutes.
Intermediate option:
For time:
9 front squats, weight 1
6 handstand walks, 25 feet
15 front squats, weight 2
9 muscle-ups
21 front squats, weight 3
12 chest-to-wall handstand push-ups
♀ 125, 95, 65 lb
♂ 185, 135, 95 lb
Beginner option:
For time:
9 front squats, weight 1
9 bear crawls, 25 feet
15 front squats, weight 2
15 ring rows + 15 assisted push-ups
21 front squats, weight 3
21 push-ups
♀ 65, 45, 35 lb
♂ 95, 65, 45 lb
Friday 231013
Friday 231013
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Front squats
*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.
♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats
Post time to comments.
Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, complete:
Tabata hollow rocks or hollow hold
*Tabata is eight intervals of 20 seconds of work followed by 10 seconds of rest.
Post time and results to comments.
Scaling:
Reduce the barbell load for both movements to a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible.
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats
♀ 185-lb deadlifts, 125-lb front squats
♂ 275-lb deadlifts, 185-lb front squats
Beginner option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats
♀ 85-lb deadlifts, 35-lb front squats
♂ 115-lb deadlifts, 45-lb front squats