Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time
Post loads and mile time to comments.
Compare to 171231.
Scaling:
This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time
Three 5-minute rounds of:
200-m farmer carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds.
♀ 16-kg KBs ♂24-kg KBs
Post number of reps completed each round to comments.
Scaling:
Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.
Intermediate Option:
Three 5-minute rounds of:
200-m farmers carry
Then as many reps as possible of:
5 burpees
10 kettlebell swings
Rest 2 minutes between rounds
♀ 12-kg KBs ♂20-kg KBs
Beginner Option:
Three 3-minute rounds of:
100-m farmers carry
Then as many reps as possible of:
3 burpees
7 kettlebell swings
Rest 2 minutes between rounds
♀ 10-lb. DBs ♂15-lb. DBs
Rest Day
Post thoughts to comments.
Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk
♀ 110 lb. ♂ 165 lb.
Post reps completed to comments.
Compare to 110406.
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 5 minutes of:
Squat clean
Jerk
♀ 65 lb. ♂ 95 lb.
Foundations:
Complete as many rounds and reps as possible in 5 minutes of:
Power clean
Front squat
Jerk
♀ 15 lb. ♂ 22 lb.
Equipment Free:
Complete as many rounds and reps as possible in 5 minutes of:
6 single-leg squats, alternating
3 handstand push-ups
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
Post time to comments.
Compare to 200320.
Scaling:
Avoid the GHD or reduce the reps if you do not have experience with it.
Intermediate Option:
Row 500 meters
50 sit-ups
Row 1,000 meters
30 sit-ups
Row 2,000 meters
20 sit-ups
Beginner Option:
Row 500 meters
30 sit-ups
Row 750 meters
20 sit-ups
Row 1,000 meters
10 sit-ups
For time:
15 thrusters, 95/135 lb.
Run 200 meters
20 thrusters, 65/95 lb.
Run 400 meters
30 thrusters, 45/65 lb.
Run 800 meters
Post time to comments.
Compare to 130126.
Scaling:
Reduce the loading on the thrusters so that each set can be completed unbroken.
Intermediate Option:
15 thrusters, 65/95 lb.
Run 200 meters
20 thrusters, 45/65 lb.
Run 400 meters
30 thrusters, 35/45 lb.
Run 800 meters
Beginner Option:
15 thrusters, 45/65 lb.
Run 200 meters
20 thrusters, 35/45 lb.
Run 400 meters
30 air squats
Run 800 meters
Rest Day
Post thoughts to comments.
Deadlift 3-3-3-3-3-3-3 reps
Post loads to comments.
Compare to 200905.
Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Lorenzo
For time:
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters
Post time to comments.
Scaling:
This is a long workout. New athletes should reduce the volume. Intermediate athletes can perform this workout as prescribed with time restrictions for each segment.
Intermediate Option:
For time:
Run 1,000 meters (or 5 minutes)
Then, with a 20-minute time cap, work through
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run the same distance
Beginner Option:
For time:
Jog 800 meters (or 5 minutes)
Then,
3 rounds of:
10 assisted push-ups
15 med-ball cleans
15 burpees
Then,
Jog the same distance
Workout 16.1
Rx’d:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
♀ 65-lb. lunge ♂ 95-lb. lunge
Post rounds completed to comments.
Compare to 160226.
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 20 minutes of:
25-ft. front-rack walking lunge
8 burpees
25-ft. front-rack walking lunge
8 jumping pull-ups
♀ 35-lb. lunge ♂ 45-lb. lunge
Foundations:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge or 10 assisted lunges
8 burpees to ground or elevated surface
25-ft. walking lunge or 10 assisted lunges
16 dumbbell rows (8 left/8 right)
♀ 10-lb. DB ♂ 15-lb. DB
Equipment Free:
Complete as many rounds and reps as possible in 20 minutes of:
50-ft. walking lunge
8 burpees
50-ft. walking lunge
8 handstand push-ups
Rest Day
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.
Tabata box jump, 16/20-in. box
Tabata L-sit
Tabata handstand hold
Tabata sit-up
Tabata lunge
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold. There is no rest between exercises. Post total reps/seconds for each exercise to comments.
Compare to 200523.
Scaling:
For all movements, choose modifications that are challenging but allow you to work consistently throughout all eight intervals. Watch “L-Sit Drills” and practice for the warm-up.
Intermediate Option:
Tabata box jump, 16/20-in. box
Reverse Tabata L-sit (10 on, 20 off)
Reverse Tabata handstand hold (10 on, 20 off)
Tabata sit-up
Tabata lunge
Beginner Option:
Tabata box step-up, 12/18-in. box
Tabata seated leg raises
Tabata plank hold
Tabata sit-up
Tabata lunge
Back squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 200827.
Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Rest Day
Post thoughts to comments.
Laura
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the rower
10 power cleans
♀ 105 lb. ♂ 155 lb.
CrossFit VICE has set up a fundraiser to create a scholarship for Laura’s two sons. Post rounds completed to comments.
Scaling:
This workout should be performed with a partner. If you’re unable to share the work with a friend or family member, cut the reps in half and rest for about the same amount of time you spend working. Newer athletes can stick to regular burpees and reduce the load on the cleans. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees
10 power cleans
♀ 45 lb. ♂ 65 lb.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 110320.
Scaling:
Reduce the load so each set of front squats can be performed unbroken. Modify the rope climb to avoid significant rest during transitions. Push the pace and keep intensity high.
Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb after each round
♀ 75 lb. ♂ 115 lb.
Beginner Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front squats
1 rope climb, lying to standing, after each round
♀ 45 lb. ♂ 75 lb.
Workout 12.3
Rx’d:
Complete as many rounds as possible in 18 minutes of:
15 box jumps
12 push presses
9 toes-to-bars
♀ 20-in. box, 75-lb. presses
♂ 24-in. box, 115-lb. presses
Post rounds completed to comments.
Compare to 120308.
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 as possible in 18 minutes of:
15 box jumps or step-ups
12 push presses
9 hanging knee-raises
♀ 20-in. box, 45-lb. presses
♂ 20-in. box, 75-lb. presses
Foundations:
Complete as many rounds as possible in 18 minutes of:
15 box step-ups or walking high knees
12 push presses
9 sit-ups or seated knee-ups
♀ 4-in. box, PVC or broomstick for presses
♂ 6-in. box, PVC or broomstick for presses
Equipment Free:
Complete as many rounds as possible in 18 minutes of:
15 broad jumps, 36-in. jump
12 push-ups
9 V-ups
Rest Day
Post thoughts to comments.
Clean and jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 190125.
Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.
3 rounds for time of:
Run 800 meters
30 overhead squats
♀ 65 lb. ♂ 95 lb.
Post time to comments.
Scaling:
Reduce the load so you can complete large sets of overhead squats. Ideally, you'll be able to complete the reps in 2-3 sets.
Intermediate Option:
3 rounds for time of:
Run 800 meters
30 overhead squats
♀ 45 lb. ♂ 75 lb.
Beginner Option:
3 rounds for time of:
Jog 400 meters
20 overhead squats
♀ 22 lb. ♂ 35 lb.
5 rounds of:
5 minutes of rowing
5 minutes of rest
Post distance rowed each interval to comments.
Compare to 170301.
Scaling:
Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.
Beginner Option:
3 rounds of:
5 minutes of rowing
5 minutes of rest
Rest Day
Post thoughts to comments.
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
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 201104.
Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Randy
For time:
75 power snatches
♀ 55 lb. ♂ 75 lb.
Post time to comments.
Compare to 150506.
Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.
Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.
Beginner Option:
50 power snatches
♀ 15 lb. ♂22 lb.
Rest Day
Post thoughts to comments.
3 rounds for time of:
Run 800 meters
30 pull-ups
40 push-ups
50 squats
Post time to comments.
Compare to 050228.
Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.
Intermediate Option:
3 rounds for time of:
Run 800 meters
20 pull-ups
30 push-ups
40 squats
Beginner Option:
3 rounds for time of:
Run 400 meters
15 ring rows
20 assisted push-ups
25 squats
Power clean 5-3-3-1-1-1 reps
Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.
Post loads to comments.
Compare to 190320.
Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.
Make 3 attempts at each of the following:
Max set of toes-to-bars
Max set of ring dips
Broad jump for distance
Then,
Row 2,000 meters for time
Rest as needed between exercises.
Post reps, distance, or time for each to comments.
Compare to 170214.
Scaling:
This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of the toes-to-bar and ring dips that will allow you to complete 10+ reps for each set. Most athletes will be able to perform the broad jumps.
Intermediate Option:
Can be completed as Rx’d
Beginner Option:
Make 3 attempts at each of the following:
Max set of hanging knee raises
Max set of push-ups
Broad jump for distance
Then,
Row 2,000 meters for time
Rest Day
Post thoughts to comments.
