Thursday 210610

Rest Day

Post thoughts to comments.

Wednesday 210609

Online Semifinals Event 3

For time:
30 muscle-ups
30-meter dumbbell front-rack lunge
300 double-unders
20 muscle-ups
20-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
10-meter dumbbell front-rack lunge
100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

25-minute time cap.

Post time to comments.

Scaling:
Modify the muscle-ups to pull and push exercises that challenge you without causing you to hit failure. Newer athletes should reduce the overall volume of this workout.

Intermediate Option:
For time:
20 muscle-ups
30-meter dumbbell front-rack lunge
200 double-unders
10 muscle-ups
20-meter dumbbell front-rack lunge
100 double-unders
5 muscle-ups
10-meter dumbbell front-rack lunge
50 double-unders

♀ 25-lb. DBs ♂ 35-lb. DBs

Beginner Option:
For time:
20 assisted pull-ups + 20 assisted push-ups
30-meter lunge
200 single-unders
10 assisted pull-ups + 10 assisted push-ups
20-meter lunge
100 single-unders
5 assisted pull-ups + 5 assisted push-ups
10-meter lunge
50 single-unders

Sunday 210523

21-18-15-12-9-6-3 reps for time of:

Triple-unders
Echo Bike (calories)

Post time to comments.
Compare to 180416.


Scaling:
This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.

Beginner Option:
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike

Tuesday 210511

For max reps of each:

5 min. of double-unders
5 min. of clean and jerks
3 min. of double-unders
3 min. of clean and jerks
1 min. of double-unders
1 min. of clean and jerks

♀ 65 lb. ♂ 95 lb.

Post reps to comments.
Compare to 071202.


Scaling:
Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those new to either of these exercises. This workout will be a very high volume for advanced athletes.

Beginner Option:
For max reps of each:
5 min. of double-under practice
5 min. of clean and jerks
3 min. of double-under practice
3 min. of clean and jerks
1 min. of double-under practice
1 min. of clean and jerks

♀ 35 lb. ♂ 45 lb.

Thursday 210422

Complete as many rounds as possible in 12 min. of:

3 snatches
6 clean and jerks
9 chest-to-bar pull-ups
54 double-unders

♀ 105 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 151106.


Scaling:
Experienced athletes should choose a load on the barbell that is a moderately heavy weight, yet allows them to touch-and-go or perform fast singles on the snatch and clean and jerk. Similarly, the pull-up variant should be fast and unbroken for the early rounds. Newer athletes should use a dowel or empty barbell and focus on mechanics for the lifting portion, and modify the gymnastics movements. Aim for at least 3 rounds in 12 minutes.

Intermediate Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 pull-ups
36 double-unders

♀ 85 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 12 min. of:
3 snatches
6 clean and jerks
9 ring rows
54 single-unders

♀ 35 lb. ♂ 55 lb.

Friday 210409

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 1
For total time:

3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders

Rest 1 min., then:

3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Time cap: 10 min.

OR

Quarterfinal Test 2
For time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 single-leg squats, alternating
50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Time cap: 20 min.

Post choice of workout and time to comments.


Scaling:
If choosing Test 1, modify the movements and reduce the dumbbell load to something you can perform quickly and unbroken. This workout is a sprint, and should be scaled to allow for a quick, all-out effort.

If choosing Test 2, be careful of the high volume of each exercise, especially with the GHD. Athletes without exposure to the GHD should drastically reduce the volume. Overall this workout is fairly long, so choose modifications that are still challenging, and plan on having to break each exercise multiple sets.

Intermediate Option:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell hang power cleans
30 double-unders

Rest 1 min., then:

3 rounds of:
15 push-ups
10 dumbbell shoulder-to-overheads
30 double-unders

30-lb. dumbbells
40-lb. dumbbells

OR

50 GHD sit-ups
5 rope climbs, 15 ft.
50 single-leg squats, alternating
40 GHD sit-ups
4 rope climbs, 15 ft.
40 single-leg squats, alternating
30 GHD sit-ups
3 rope climbs, 15 ft.
30 single-leg squats, alternating

Beginner Option:
3 rounds of:
10 push-ups
10 dumbbell hang power cleans
50 single-unders

Rest 1 min., then:

3 rounds of:
10 knee push-ups
10 dumbbell shoulder-to-overheads
50 single-unders

10-lb. dumbbells
15-lb. dumbbells

OR

40 sit-ups
4 rope climbs, from lying to standing
40 lunge steps
30 sit-ups
3 rope climbs, from lying to standing
30 lunge steps
20 sit-ups
2 rope climbs, from lying to standing
20 lunge steps
10 sit-ups
1 rope climb, from lying to standing
10 lunge steps

Wednesday 210324

Complete as many rounds as possible in 10 minutes of:

50 double-unders
100-m farmers carry

♀ 35-lb. DBs ♂ 50-lb. DBs

Post rounds completed to comments.


Scaling:
Look back at workout 210313 and choose slightly heavier dumbbells. Choose loading and modifications that allow you to keep moving at high intensity.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
35 double-unders
100-m farmers carry

♀ 30-lb. DBs ♂ 40-lb. DBs

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
50 single-unders
100-m farmers carry

♀ 15-lb. DBs ♂ 25-lb. DBs

Friday 210312

Open 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Visit the Games Website for full event details.

Post score to comments and/or submit your score as part of the 2021 NOBULL CrossFit Games Open.

Monday 210301

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, 15 ft.
12 push presses
50 double-unders

♀ 95 lb. ♂ 135 lb.

Post rounds completed to comments.
Compare to 170226.


Scaling:
Modify the movements and reduce the load so you can keep moving through this workout at high intensity.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 rope climbs, 15 ft.
12 push presses
50 double-unders
♀ 75 lb. ♂ 115 lb.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
12 push presses
50 single-unders
♀ 35 lb. ♂ 55 lb.

Wednesday 210217

3 rounds for time of:

5 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders

♀ 105 lb. ♂ 155 lb.

Post time to comments.


Scaling:
This workout mixes high-skill gymnastics with a significant volume of Olympic lifting. Choose modifications and loads that allow you to keep moving at high intensity.

Intermediate Option:
3 rounds for time of:
3 muscle-ups
9 hang power cleans
7 push jerks
50 double-unders

♀ 95 lb. ♂ 135 lb.

Beginner Option:
3 rounds for time of:
5 ring rows + 5 jumping dips
9 hang power cleans
7 push presses
50 single-unders

♀ 35 lb. ♂ 45 lb.

Friday 210205

Open Workout 15.3

Rx’d
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)
100 double-unders

Post rounds completed to comments.
Compare to 150313.

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 and reps as possible in 14 minutes of:
7 pull-ups
50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)
100 single-unders

Foundations
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

Equipment Free
Complete as many rounds and reps as possible in 14 minutes of:
14 dips between chairs
50 air squats
100 jumping jacks

Wednesday 210127

4 rounds for time of:

15 GHD sit-ups
30 thrusters
45 double-unders

♀ 45 lb. ♂ 65 lb.

Post time to comments.
Compare to 180619.


Scaling:
This workout is light and quick. The dose of GHD sit-ups is relatively low, so this is a good opportunity for intermediate athletes to get some exposure to the GHD. Beginners should stick with AbMat sit-ups. Reduce the load on the thrusters so you can do 30 unbroken.

Intermediate Option:
4 rounds for time of:
10 GHD sit-ups
30 thrusters
45 double-unders

♀ 35 lb. ♂ 45 lb.

Beginner Option:
3 rounds for time of:
15 sit-ups
30 squats
45 single-unders

Saturday 210116

5 rounds for time of:

50 double-unders
15 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 20-in. box ♂ 24-in. box

Post time to comments.


Scaling:
Reduce the reps and difficulty of the jumps so you can sprint each interval.

Intermediate Option:
5 rounds for time of:
35 double-unders
12 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 15-in. box ♂ 20-in. box

Beginner Option:
5 rounds for time of:
25 single-unders
10 box jumps
1 shuttle sprint (5 yards, 10 yards, 15 yards)
Rest 2 minutes

♀ 6-in. box ♂ 12-in. box

Monday 210104

Barbara Ann:
5 rounds, each for time, of:

20 handstand push-ups
30 deadlifts (95/135 lb.)
40 sit-ups
50 double-unders

Rest precisely 3 minutes between rounds.

Post time to comments.


Scaling:
Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option:
4 rounds, each for time, of:

10 handstand push-ups
20 deadlifts (95/135 lb.)
30 sit-ups
40 double-unders

Beginner Option:
3 rounds, each for time, of:

20 knee push-ups
20 deadlifts (45/65 lb.)
20 sit-ups
50 single-unders

Saturday 201219

3 rounds for time of:

10 overhead squats
50 double-unders

♀ 95 lb. ♂ 135 lb.

Post time to comments.
Compare to 131108.

Tuesday 201124

Complete as many rounds as possible in 12 minutes of:

1 squat snatch
3 clean and jerks
30 double-unders

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.
Compare to 181230.

Monday 201116

4 rounds for time of:

20 power snatches
50 double-unders

♀ 65 lb. ♂ 95 lb.

Post time to comments.
Compare to 170127.

Sunday 201108

For time:

15 muscle-ups
150 double-unders
12 muscle-ups
120 double-unders
9 muscle-ups
90 double-unders

Post time to comments.

Monday 201012

Complete as many rounds as possible in 7 minutes of:

50 double-unders
10 overhead squats

♀ 95 lb. ♂135 lb.

Post rounds completed to comments.
Compare to 180709.

Sunday 200920

Awful Annie

For time:
50 double-unders
50 GHD sit-ups
5 cleans
40 double-unders
40 GHD sit-ups
4 cleans
30 double-unders
30 GHD sit-ups
3 cleans
20 double-unders
20 GHD sit-ups
2 cleans
10 double-unders
10 GHD sit-ups
1 clean

♀ 185 lb. ♂ 275 lb.

Reduce reps and/or load to try to finish within 20 minutes. Post time to comments.

Saturday 200912

Heavy 17.5
10 rounds for time of:

9 thrusters
35 double-unders

♀ 85 lb. ♂ 125 lb.

Post time to comments.

Tuesday 200908

Double DT
10 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb. ♂ 155 lb.

Post time to comments.

Sunday 200906

Complete as many rounds as possible in 20 minutes of:

30-second ring L-sit
15 ring push-ups
50 double-unders

Post rounds completed to comments.

Thursday 200820

Pyramid Double Helen

For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.
Compare to 100719.

Tuesday 200728

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses
40 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

Post rounds completed to comments.
Compare to 181023.

Friday 200619

Emily

10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

Post time to comments.
Compare to 170910.

Thursday 200528

On a 16-minute running clock, 2 rounds of:

2 minutes of double-unders
Tabata single-leg squats, alternating legs each interval
2 minutes of box jumps

♀ 20-in. box ♂ 24-in. box

Post total reps to comments.
Compare to 031021.

Wednesday 200520

5 2-minute rounds of:

75 double-unders
Max reps of sumo deadlift high pull

Rest 1 minute between rounds.

Post load used and number of SDHP reps completed each round to comments.

Wednesday 200422

10 rounds for time of:

30 double-unders
10 hang power cleans
10 pull-ups

♀ 75 lb. ♂ 115 lb.

If at home, modify with jugs or other heavy objects. Share your at-home modifications and time in comments.

Saturday 200411

SYLB Workout 2

For time:

100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

Post time to comments and/or register to support.

Tuesday 200407

5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-ups

Rest 5 minutes

Then, repeat the 5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-ups

Share your at-home modifications and rounds completed in each AMRAP in comments.

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