Tuesday 210420

For time:

100 burpee pull-ups

Ideally, the pull-up bar is 1 foot above your reach.

Post time to comments.
Compare to 150328.


Scaling:
This workout is a mental grind. Newer athletes can adjust to a time-priority approach and work at a continuous pace. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many reps in 12 minutes of:
Jump touch burpees

Monday 210419

Rest Day

Post thoughts to comments.

Sunday 210418

21-15-9 reps for time of:

Parallette handstand push-up
Bar muscle-up

Post time to comments.
Compare to 160603.


Scaling:
Choose modifications that are challenging but allow you to complete the reps in 3-4 sets per movement.

Intermediate Option:
For time:
21-15-9 reps:
Handstand push-up
15-12-9 reps:
Bar muscle-up

Beginner Option:
21-15-9 reps for time of:
Assisted push-up
Assisted pull-up

Saturday 210417

In 15 minutes, complete as much as possible of:

1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.

♀ 185 lb. ♂ 275 lb.

Post total completed to comments.


Scaling:
Choose a load that is challenging but that you can complete unbroken for the first few rounds. As the reps and distances increase, plan on smaller sets with short breaks to maintain intensity for as long as possible.

Intermediate Option:
In 15 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 125 lb. ♂ 185 lb.

Beginner Option:
In 10 minutes, complete as much as possible of:
1 deadlift
50-m run
2 deadlifts
100-m run
3 deadlifts
150-m run
4 deadlifts
200-m run
Etc.
♀ 75 lb. ♂ 115 lb.

Friday 210416

Snatch balance 3-3-3-3-3 reps

Post loads to comments.
Compare to 170121.


Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Thursday 210415

Rest Day

Post thoughts to comments.

Wednesday 210414

10 rounds of:

1 minute of rowing
Rest 15 seconds
30 seconds of ring dips
Rest 15 seconds

Post total calories rowed and dips completed to comments.
Compare to 140425.


Scaling:
Intermediate athletes can do these intervals as prescribed, while newer athletes will want to modify the ring dip and potentially decrease the number of rounds.

Beginner Option:
7 rounds of:
1 minute of rowing
Rest 15 seconds
30 seconds of assisted push-ups
Rest 15 seconds

Tuesday 210413

Practice SLIPS for 20 minutes.

Thruster 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 200206.


Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.

Monday 210412

Rest Day

Post thoughts to comments.

Sunday 210411

Quarterfinal Test 5
9-6-3 reps for time of:
Snatch
Burpee box jump-over

♀ 135 lb., 30 in.
♂ 185 lb., 30 in.

Post time to comments.


Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable but light enough that long breaks between reps can be avoided.

Intermediate Option:
9-6-3 reps for time of:
Snatch
Burpee box jump-over

♀ 115 lb., 24 in.
♂ 155 lb., 30 in.

Beginner Option:
9-6-3 reps for time of:
Snatch
Burpee box step-over

♀ 55 lb., 15 in.
♂ 75 lb., 20 in.

Saturday 210410

Choose one of the following from the CrossFit Games Quarterfinals.

Quarterfinal Test 3
For time:
120 wall-ball shots
120-cal. row

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

OR

Quarterfinal Test 4
For max load:
4-rep-max front squat

Post time and load to comments.


Scaling:
Newer athletes should reduce the reps and load on Test 3, while intermediate athletes may take it on as prescribed. Most athletes can attempt a 4-rep-max front squat if choosing Test 4.

Beginner Option:
75 wall-ball shots
75-cal. row

♀ 4-lb. ball to 8 ft.
♂ 8-lb. ball to 9 ft.

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

Thursday 210408

Row 5,000 meters

Post time to comments.
Compare to 190227.


Scaling:
Experienced athletes should try for a PR in this benchmark distance row. Newer athletes should reduce the distance to complete the row in around 25 minutes.

Beginner Option:
Row 3,000 meters

Wednesday 210407

Rest Day

Post thoughts to comments.

Tuesday 210406

Complete as many rounds as possible in 12 minutes of:

1-2-3-4-5 reps of:
Squat clean
Strict chest-to-bar pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 125 lb. ♂ 185 lb.

Post rounds completed to comments.


Scaling:
Choose a load for the cleans that is heavy but requires minimal rest between reps when fresh. Similarly, modify the pull exercise so you can keep moving while still being challenged.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1-2-3-4-5 reps of:
Squat clean
Strict pull-up

After finishing the round of 5, start over at 1 and work through the ladder again.

♀ 105 lb. ♂ 155 lb.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 squat cleans
5 assisted pull-ups

♀ 35 lb. ♂ 45 lb.

Monday 210405

Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.


Scaling:
Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Sunday 210404

Michael
3 rounds for time of:

Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 201218.


Scaling:
This Hero Workout contains a high volume of each exercise, broken into large sets. Newer athletes should consider decreasing 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 **
**25 AbMat
sit-ups

Saturday 210403

Rest Day

Post thoughts to comments.

Friday 210402

10 rounds, each for time, of:

100-meter sprint
Rest 90 seconds

Post times for each round to comments.
Compare to 171217.


Scaling:
The rest between rounds 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.

Beginner Option:
6 rounds, each for time, of:
100-meter run
Rest 2 minutes

Thursday 210401

Overhead squat 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.
Compare to 050731.


Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.

Beginner Option:
Overhead squat 5-5-5-3-3-3-3-3 reps

Wednesday 210331

6 rounds for time of:

2 rope climbs
10 ring dips
12 GHD sit-ups

Post time to comments.


Scaling:
Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.

Intermediate Option:
6 rounds for time of:
1 rope climbs
7 ring dips
9 GHD sit-ups

Beginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups

Tuesday 210330

Rest Day

Post thoughts to comments.

Monday 210329

Hope
3 rounds of:

Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups

♀ 55 lb., 20-in. box
♂ 75 lb., 24-in. box

Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.

Add your points and post them to comments.
Compare to 130706.


Scaling:
Though identical in structure, each exercise in Hope is considerably more difficult than those in Fight Gone Bad. Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.

Beginner Option:
Burpees
Power snatches
Box step-ups
Squats
Ring rows

♀ 15 lb., 12-in. box
♂ 25 lb., 16-in. box

Sunday 210328

4 rounds for time of:

Run 400 m
50 walking lunges

Post time to comments.
Compare to 191110.


Scaling:
Reduce the volume to complete this workout in 16 minutes or less.

Intermediate Option:
4 rounds for time of:
Run 400 m
40 walking lunges

Beginner Option:
4 rounds for time of:
Run 200 m
25 walking lunges

Saturday 210327

Rest Day

Post thoughts to comments.

Friday 210326

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Visit the Games Website for full event details.

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

Thursday 210325

Run 5,000 meters

Post time to comments.
Compare to 201024.


Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:
Jog for 20 minutes

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

Tuesday 210323

Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps

Post loads to comments.


Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Monday 210322

Rest Day

Post thoughts to comments.

Sunday 210321

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 190527.


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.

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats

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