Michael
3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups
Compare to 220906.
Post time to comments.
Today's workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2015. He is survived by his wife, Laura, and daughter, Molly.
Scaling:
This Hero workout is a long effort with a high volume of reps. Athletes hitting this as prescribed should aim to finish each round in 9 minutes or less. Focus on the movement you are performing on the GHD (back extension or hip extension). Most athletes deliberately scale the back extension to the hip extension to maintain intensity and achieve the stimulus of the workout. The back extension is a controlled movement with an intentional surrendering of the spine. Dose this movement judiciously. Advanced athletes may scale the volume of the back extension if they have never completed this volume. New and less-experienced athletes should consider performing hip extensions instead of back extensions, and potentially decrease the reps of each movement.
Intermediate option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups
Beginner option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good-mornings
15-25 sit-ups
Resources:
The Back Extension
The AbMat Sit-Up
The Good Morning
Find a gym near you:
View the CrossFit map
Looking for the CrossFit Open Workout?
Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.
Featured photo:
Photo by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.
Rest Day
Looking for the CrossFit Open Workout?
Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.
Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀125 lb
♂185 lb
Post reps to comments.
Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!
Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.
♀95 lb
♂135 lb
Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.
*Continue adding 2 reps to the ring dips and burpees until time expires.
♀35 lb
♂45 lb
Resources:
The Ring Dip
The Burpee
The Hang Power Clean
Looking for the CrossFit Open Workout?
Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.
Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.
Open Workout 24.3
All for time, using a running clock:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
♀ 65, 95 lb
♂ 95, 135 lb
*Time cap: 15 minutes
Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.
Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.
Resources:
CrossFit Open Workout 24.3
The Thruster
The Kipping Chest-to-Bar Pull-Up
The Kipping Bar Muscle-Up
Featured photo:
Taken by Meg Ellery during Open Workout 24.3 at CrossFit PRVN in Nashville, Tennessee.
Rest Day
Open Workout 24.3 Has Been Announced!
Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.
Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.
5 rounds for time:
12 knees-to-elbows
12 weighted alternating single-leg squats
♀ 20 lb
♂ 35 lb
Post time to comments.
Scaling:
Today’s workout should be quick, but the beefed-up variation of the single-leg squat may cause a few speed wobbles. Use a single dumbbell or kettlebell to load the single-leg squats (athletes may choose how to hold the weight). The single-leg squats should be challenging, however, each set should take no more than 1 minute to complete. Scale the load to hit this stimulus. Each set of knees-to-elbows should be completed in 1 minute or less. Scale the height of the knees to hit the intended stimulus.
Intermediate option:
5 rounds for time:
12 knees-to-armpits
12 alternating single-leg squats
Beginner option:
5 rounds for time:
12 hanging knee raises
12 alternating reverse lunges
Resources:
The Single-Leg Squat
The Strict Knees-to-Elbows
Efficiency Tips: Knees-to-Elbows
Hanging Knee Raises
Looking for the CrossFit Open Workout?
Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Nicolas Glenny during Open Workout 24.2 at La Nave CrossFit in Marratxi, Spain.
Rest Day
Looking for the CrossFit Open Workout?
Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Tanya Mitchell during Open Workout 24.2 at CrossFit Centaur Valor in Alstonville NSW, Australia.
For time:
50 GHD sit-ups
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups
♀ 65 lb
♂ 95 lb
Post time to comments.
Scaling:
Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do before hitting failure. If you have done the Hero workout JT, you’ll understand the feeling.
The load of the barbell should be relatively light and allow you to perform the overhead squats in 3 sets or less. Reduce the volume first when scaling the GHD sit-ups, handstand push-ups, or ring muscle-ups. If you modify the muscle-ups, perform a challenging variation of a low-ring muscle-up transition.
Intermediate option:
For time:
50 GHD sit-ups (to parallel)
40 overhead squats
30 burpees
10 handstand push-ups
5 ring muscle-ups
♀ 55 lb
♂ 75 lb
Beginner option:
For time:
50 sit-ups
40 overhead squats
30 burpees
20 dumbbell shoulder presses
10 low-ring muscle-up transitions
♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Resources:
The GHD Sit-Up
The Overhead Squat
The Burpee
The Handstand Push-Up
The Ring Muscle-Up
The AbMat Sit-Up
The Dumbbell Press
Looking for the CrossFit Open Workout?
Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.
Open Workout 24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders
Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.
♀ 125 lb
♂ 185 lb
Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.
Resources:
Open Workout 24.2 Tips
Rowing Technique Tips
The Deadlift
The Double-Under
From Single-Unders to Double-Unders
Looking for the CrossFit Open Workout?
Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.
Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at the "Shred Shed" in Boise, Idaho
Rest Day
Open Workout 24.2 Has Been Announced!
How to Watch the 2024 CrossFit Open →
Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups
♀ 24-inch box
♂ 30-inch box
Post rounds and reps to comments.
Compare to 211123.
Scaling:
Today’s workout is a burner. Can you perform 1 round per minute? Maybe more? Push the intensity by choosing modifications that allow you to complete the sets unbroken for at least 3 rounds. Get after it.
Intermediate option:
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
5 chest-to-bar pull-ups
♀ 20-inch box
♂ 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 ring rows
♀ 12-inch box
♂ 12-inch box
Resources:
The Box Jump
The Chest-to-Bar Pull-Up
The Ring Row
Looking for the CrossFit Open Workout?
Submit Your Score →
Reminder: 24.1 scores are due before 5 p.m. PT, Monday, March 4.
Featured photo:
Taken by Ruby Wolff during Open Workout 24.1 at CrossFit Narellan in Smeaton Grange, Australia.
Rest Day
Looking for CrossFit Open Workout 24.1?
Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 30-lb dumbbells
♂ 45-lb dumbbells
Compare to 210313.
Post time to comments.
Scaling:
Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the shoulders, or the farmers-carry position as potential options. Reduce the dumbbell load to move with limited rest on both movements. If you don’t have dumbbells or kettlebells available, load the lunges and carries with a 30/45-lb ruck or backpack. There are no excuses. If possible, consider performing this workout on a 400-meter track.
Intermediate option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry
♀ 25-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry
♀ 10-lb dumbbells
♂ 20-lb dumbbells
Resources:
The Dumbbell Front-Rack Lunge
The Dumbbell Farmers Carry
Looking for CrossFit Open Workout 24.1?
Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.
Open Workout 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Time cap: 15 minutes
Post time or reps completed to comments and submit your score as part of the 2024 CrossFit Open.
Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.
Resources:
The Dumbbell Power Snatch
Find a Gym Near You:
View the CrossFit map
The Fun Starts Here
Sign up for the Open →
Featured Photo
Taken by Meg Ellery at the 24.1 Live Announcement at CrossFit Pleasanton in Pleasanton, California.
Rest Day
Open Workout 24.1 Has Been Announced!
Featured photo:
Taken by Charlotte Foerschler.
For time:
1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run
Post time to comments.
Scaling:
Today is a moderately long endurance-focused workout. Maintain a consistent pace on the rower and push the pace on the run. Your pace on the rower is too fast if you are walking out the door on your run. Those performing the workout as prescribed should be able to complete the first row in no more than 4:30 and keep each run to 2:15 or less.
Intermediate option:
Same as Rx’d
Beginner option:
For time:
600-meter row
200-meter run
400-meter row
200-meter run
200-meter row
200-meter run
Resources:
Rowing
Running Fundamentals
The CrossFit Open Kicks Off Tomorrow
Sign up now →
Featured photo:
Taken by FLSportsGuy Photography.
For the first time in Open live announcement history, six-time Fittest Woman on Earth Tia-Clair Toomey (pictured) will go toe-to-toe with 2023’s third-Fittest Woman on Earth Arielle Loewen in Open Workout 24.3.
For load:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to 220628.
Scaling:
Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience, should focus on technique before adding load.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
The Shoulder Press
The Push Press
The Push Jerk
The CrossFit Open Kicks Off in 2 Days
Sign up now →
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.
For time:
30 deadlifts
60 toes-to-bars
30 front squats
♀ 125 lb
♂ 185 lb
Post time to comments.
Scaling:
Today’s chipper-style workout should be treated like a sprint. Complete each movement in as few sets as possible. The load of the barbell is moderate, however, the deadlift will feel much lighter than the front squats. Athletes using the prescribed weight should be able to perform at least 10 reps at a time. Go unbroken on the deadlifts if you can — this will really spice things up. Grind through as many front squats as possible because the more you drop it, the more you’ll have to pick it up again. Stick to a number of toes-to-bars that allows you to rest minimally between sets. Consider consistent sets of 5-10 reps with 10-15 seconds of rest between each set.
Intermediate option:
For time:
30 deadlifts
60 knees-to-armpits
30 front squats
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
20 deadlifts
40 hanging knee raises
20 front squats
♀ 55 lb
♂ 75 lb
Resources:
The Deadlift
The Toes-to-Bar
The Front Squat
The CrossFit Open Kicks Off in 3 Days
Sign up now →
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Johany Jutras in Miami, Florida.
Rest Day
Read: “Sharpen Your Skills with the 2024 Judges Course”
The CrossFit Open Kicks Off in 4 Days
Sign up now →
Find a gym near you:
View the CrossFit map
21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 6 inches from fingertips with arms overhead.
Post time to comments.
Scaling:
Today’s workout is a burner and there is no reason to stop moving. Experienced athletes should sell their sousl on the rower and hold their heads above water on the burpee pull-ups. Beginner athletes should pace the row and move consistently on the burpee pull-ups. To make the burpee pull-ups easier, use a bar closer to your fingertips when arms are overhead, allowing you to perform more of a jumping pull-up.
Intermediate option:
21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 1 inch from fingertips with arms overhead.
Beginner option:
15-12-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar between forearm and elbow with arms overhead.
Resources:
Rowing
The Burpee Pull-Up With Greg Amundson
The CrossFit Open Kicks Off in 5 Days
Sign up now →
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.
Open Workout 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target
Post rounds completed to comments.
Compare to 210205.
Scaling:
Today’s workout is a repeat from a previous CrossFit Open. If you have completed this workout before, look back and try to beat your score. There are two ways to attack: If you are capable of performing the workout as prescribed, but the volume in each round is going to keep you from moving quickly, perform the workout as prescribed and see how far you can get. Alternatively, scale the movements so you can push yourself to complete at least 2 rounds.
Intermediate option:
Complete as many rounds and reps as possible in 14 minutes of:
7 low-ring transitions
50 wall-ball shots
100 single-unders
♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target
Beginner option:
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral steps
Resources:
The Muscle-Up
The Wall-Ball Shot
The Double-Under
From Single-Unders to Double-Unders
Muscle-Up Transition on the Low Rings
The Sit-To-Stand
The CrossFit Open Kicks Off in 6 Days
Sign up now →
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.
Rest Day
Recommended Read: “Dialing in Your Nutrition for the 2024 CrossFit Open”
Find a gym near you:
View the CrossFit map
Join us for FUN!
Sign up now for the 2024 Open →
DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 105 lb
♂ 155 lb
Post time to comments.
Compare to 220922.
Scaling:
The rep scheme and moderate load of this Hero workout allows it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.
Intermediate option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 75 lb
♂ 115 lb
Beginner option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 35 lb
♂ 45 lb
Resources:
The Deadlift
The Hang Power Clean
The Push Jerk
Join us for FUN!
Sign up now for the 2024 Open →
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Ruby Wolff at Inner West CrossFit in Sydney, Australia.
Every 4 minutes for 7 rounds:
200-meter run
Post times for each round to comments.
Compare to 211112.
Scaling:
The rest should allow you to feel recovered for the next effort. Increase the rest time if needed. Intermediate athletes can do this workout as prescribed. Commit to a thorough warm-up and gradually increase the speed of your running before attempting an all-out sprint.
Intermediate option:
Same as Rx’d
Beginner option:
Every 4 minutes for 4 rounds:
200-meter run
Resources:
Why You Should Sprint Train
Find a gym near you:
View the CrossFit map
Join us for FUN!
Sign up now for the 2024 Open →
Featured photo:
Taken by Jessé Motta at CrossFit Target in Guaratinguetá, Brazil.
Complete as many rounds and reps as possible in 8 minutes of:
25-foot handstand walk
10 kettlebell swings
♀ 53 lb
♂ 70 lb
Post rounds and reps to comments.
Scaling:
Today’s workout is short, but don’t let it fool you — it will get spicy. If you attempt the prescribed handstand walk, allow no more than 45 seconds to complete it. If you want to practice your handstand walk but the distance is too far, reduce to no less than 15 feet. The kettlebell swings should be moderately heavy and unbroken for as many rounds as possible. Can you hold on for 1 round per minute? Maybe more?
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps against the wall
10 kettlebell swings
♀ 35 lb
♂ 53 lb
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps in a plank position
10 Russian kettlebell swings
♀ 18 lb
♂ 26 lb
Resources:
The Handstand Walk
The Kettlebell Swing
CAP Demo: the Russian Kettlebell Swing
"The Kettlebell Swing" by Greg Glassman
Find a gym near you:
View the CrossFit map
Join us for FUN!
Sign up now for the 2024 Open →
Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.
Rest Day
Recommended Read: Muscle & Fitness Article, "Shanti Lowry Went ‘Method’ by Channeling CrossFit in Persona"
To nail her gritty performance, Lowry went ‘method’, and found a way to emulate the pain that her character would be feeling by drawing on her love of CrossFit; replicating the feeling of being at her mental and physical limits.”
Find a gym near you:
View the CrossFit map
Join us for FUN!
Sign up now for the 2024 Open →
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
Join us for FUN!
Sign up now for the 2024 Open →
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.
21-15-9 reps for time of:
Dumbbell burpee deadlifts
Box jump-overs
♀ 35-lb dumbbells/20-inch box
♂ 50-lb dumbbells/24-inch box
Post time to comments.
Scaling:
Today’s workout is fast. The load of the dumbbells should allow you to keep moving. Stay consistent on the box jump-overs and consider stepping down as a way to manage heart rate.
Intermediate option:
21-15-9 reps for time of:
Dumbbell burpee deadlifts
Box jump-overs
♀ 20-lb dumbbells/20-inch box
♂ 35-lb dumbbells/24-inch box
Beginner option:
15-12-9 reps for time of:
Dumbbell burpee deadlifts
Box step-overs
♀ 10-lb dumbbells/12-inch box
♂ 15-lb dumbbells/20-inch box
Resources:
CAP Demo: Box Jump-Overs
CAP Demo: Box Step-Overs
Join us for FUN!
Sign up now for the 2024 Open →
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.
Rest Day
Recommended: Watch “The Simple Life at CrossFit Makai”
What makes a great CrossFit gym? Not lots of space or top-notch gear (although great CrossFit gyms can have those things, too). “I believe what it takes to run an effective CrossFit affiliate is a solid handle on the CrossFit methodology, but an even greater passion for wanting to serve other people,” says Mee Lee, owner of CrossFit Makai in Ventura, California, and CrossFit Level 3 Trainer.
Join us for FUN!
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Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Post rounds completed to comments.
Compare to 220927.
Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.
Intermediate option:
Same as Rx’d
Beginner option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats
Resources:
The Pull-Up
The Push-Up
The Air Squat
The Ring Row
Join us for FUN!
Sign up now for the 2024 Open →
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Johany Jutras in Miami, Florida.
3 sets for total time:
Row 2,000 meters
Rest 4:00 between efforts.
Post fastest and slowest times to comments.
Scaling:
If the single worst thing to do on the rower is a 2K effort, doing it three times must be something out of a horror film. Don’t worry, everything is going to be OK. The goal is not to hit a personal record on your 2K; the challenge in this workout is consistency. Experienced athletes should push to be within 5-10% of their PR for all 3 sets. Beginner athletes should start off conservatively and increase the pace as they are able.
Intermediate option:
3 sets for total time:
Row 1,600 meters
Rest 4:00 between efforts.
Beginner option:
3 sets for total time:
Row 1,000 meters
Rest 4:00 between efforts.
Resources:
Rowing
Rowing: Body Position
Join us for FUN!
Sign up now for the 2024 Open →
Find a gym near you:
View the CrossFit map
Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.