Wednesday 210728

Thursday 210729

Thursday 210729

CrossFit Games Event 4
10-9-8-7-6-5-4-3-2-1 reps for time of:

Thrusters
Wall walks

♀ 135 lb. (Virtual Games use 65 lb.)
♂ 185 lb. (Virtual Games use 95 lb.)

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Scaling:
While equal reps of wall walks to Open Workout 21.1, when paired with a thruster the demand on your shoulder stamina will be even higher. Most athletes should scale the loading on the thruster so that each round can be completed in 1-2 sets. Newer athletes should reduce the overall volume and modify the wall walk.

Intermediate Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks

♀ 95 lb. ♂ 135 lb.

Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks, partially up the wall

♀ 45 lb. ♂ 65 lb.

Saturday 210731

Saturday 210731

CrossFit Games Event 9
21-15-9 reps for time of:

Echo Bike calories
Snatches

♀ 75 lb. (Virtual Games use 65 lb.)
♂ 105 lb. (Virtual Games use 95 lb.)

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Scaling:
This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so that the reps can be completed unbroken when fresh. Also, consider reducing the reps of both exercises to keep this workout fast.

Intermediate Option:
21-15-9 reps for time of:
Echo Bike calories
Snatches

♀ 55 lb. ♂ 75 lb.

Beginner Option:
15-12-9 reps for time of:
Echo Bike calories
Snatches

♀ 35 lb. ♂ 45 lb.

Monday 210802

Monday 210802

CrossFit Games Event 15
For time:

600-m row
90 chest-to-bar pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 135 lb. ♂ 185 lb.

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Scaling:
This chipper has long sets of each exercise which will test your stamina. Reduce the reps and modify so that each portion is challenging but allows you to keep moving with short breaks.

Intermediate Option:
For time:
600-m row
90 pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 95 lb. ♂ 135 lb.

Beginner Option:
For time:
400-m row
50 assisted pull-ups
36-ft. walking lunge, weight back-racked
36-ft. walking lunge, weight front-racked
36-ft. walking lunge, weight overhead

♀ 35 lb. ♂ 45 lb.

Friday 210730

Friday 210730

For time:
550-yard sprint

Then,
Deadlift 5-5-5 reps

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Scaling:
Today’s workout is two separate max efforts. A run sprint, followed by a heavy 5-rep max deadlift. Most athletes can do this workout as prescribed. On the deadlift, intermediate athletes should build to a heavy set of 5, while newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.