Rest Day
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2 rounds for time of:
50-cal. row
25 handstand push-ups
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Compare to 180928.
Scaling:
Originally programmed as part of the 2018 Team Series competition, today’s workout is the individual version. Modify the handstand push-up to allow you to keep moving through the reps with minimal rest.
Intermediate Option:
2 rounds for time of:
50-cal. row
15 handstand push-ups
Beginner Option:
2 rounds for time of:
25-cal. row
25 assisted push-ups
For time:
30 strict muscle-ups
Post time to comments.
Compare to 160820.
Scaling:
Reduce the difficulty so that you can perform multiple reps unbroken when fresh, but not necessarily attempting to string sets together for the entire workout. Ideally, comple all reps in 15 minutes or less. All athletes should choose modifications that work both pulling and pushing strength.
Intermediate Option:
Complete as many reps as possible in 15 minutes:
Strict muscle-ups
Beginner Option:
10 rounds for time:
3 ring rows
3 push-ups
Back squat 10-5-3-1-1-1-3-5-10 reps
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Compare to 150514.
Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Rest Day
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3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box
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Compare to 180903.
Scaling:
Reduce the weight and reps to move continuously with very few breaks. If you struggle with double-unders, reduce the reps to something you can complete in 3-4 sets or modify to single-unders.
Intermediate Option:
3 rounds for time of:
25 dumbbell push jerks
25 double-unders
25 weighted step-ups
25 double-unders
♀ 25-lb. DBs, 15-in. box
♂ 35-lb. DBs, 20-in. box
Beginner Option:
3 rounds for time of:
15 dumbbell push jerks
35 single-unders
15 step-ups
35 single-unders
♀ 10-lb. DBs, 12-in. box
♂ 20-lb. DBs, 15-in. box
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees
♀ 65 lb. ♂ 95 lb.
Post time to comments.
Compare to 170622.
Scaling:
This is a sprint. Reduce the reps and loading so you can move quickly and with minimal rest.
Intermediate Option:
3 rounds for time of:
15-cal. row
12 power snatches
9 burpees
♀ 55 lb. ♂ 75 lb.
Beginner Option:
3 rounds for time of:
12-cal. row
9 hang power snatches
6 burpees
♀ 35 lb. ♂ 45 lb.
For time:
800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots
♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target
Post time to comments.
Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.
Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots
♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. target
Beginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots
♀ 10-lb. Ball
♂ 16-lb. ball
Rest Day
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Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars
♀ 135 lb. ♂ 205 lb.
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Compare to 180811.
Scaling:
Reduce the load and modify the toes-to-bar so that you can keep moving, with little resting, for the duration of the 10 minutes.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars
♀ 105 lb.♂ 165 lb.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee-raises
♀ 35 lb.♂ 55 lb.
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 dumbbell Turkish get-ups
♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments.
Compare to 201231.
Scaling:
The Turkish get-up requires coordination, balance, flexibility and strength. If you are unfamiliar with the skill, reduce the load and move deliberately. Choose a dip modification that allows you to complete the reps in 1-3 sets.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
10 dips
10 dumbbell Turkish get-ups
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 assisted push-ups
10 dumbbell Turkish get-ups
♀ 10-lb. DB ♂ 15-lb. DB
Deadlift 3-2-2-2-1-1-1-1-1 reps
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Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Rest Day
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For time:
21 body-weight back squats
7 rope climbs, 15-ft. rope
15 body-weight back squats
5 rope climbs, 15-ft. rope
9 body-weight back squats
3 rope climbs, 15-ft. rope
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Compare to 200305.
Scaling:
Select a load for the back squats that allows you to perform at least 10 consecutive reps when fresh. If you are not proficient at rope climbs, choose a modification that works on both technique and pre-requisite strength.
Intermediate Option:
For time:
15 body-weight back squats
5 rope climbs, 15-ft. Rope
12 body-weight back squats
3 rope climbs, 15-ft. Rope
9 body-weight back squats
1 rope climb, 15-ft. rope
Beginner Option:
For time:
21 back squats
7 rope climbs, lying to standing
15 back squats
5 rope climbs, lying to standing
9 back squats
3 rope climbs, lying to standing
♀ 45 lb. ♂ 65 lb.
50-40-30-20-10 reps for time of:
Double-unders
GHD sit-ups
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Scaling:
This variation of the benchmark workout, “Annie,” scales up the sit-up to the GHD. If you have not completed traditional “Annie,” start there and use the abmat.
Intermediate Option:
Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Beginner Option:
50-40-30-20-10 reps of:
Single-unders
25-20-15-10-5 reps of:
Abmat sit-ups
3 rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments.
Compare 200605.
Scaling:
These run efforts are all out. Try to improve your overall time from 200605. Deconditioned athletes can reduce the distance in order to complete each interval in 5 minutes or less.
Beginner Option:
3 rounds for time of:
Run 600 meters
Rest 2 minutes
Rest Day
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10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Compare to 200629.
Scaling:
Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.
Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups
Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back
Christine
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
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Compare to 130902.
Scaling:
Elite CrossFit athletes can do this workout as prescribed and attempt to hit a PR. Newer athletes should reduce the deadlift loading to a challenging weight for a set of 21 while maintaining good technique.
Intermediate Option:
3 rounds for time of:
500-m row
12 deadlifts
21 box jumps, 20-in. Box
♀ 105 lb. ♂ 155 lb.
Beginner Option:
3 rounds for time of:
400-m row
9 deadlifts
15 box jumps, 12-in. box
♀ 55 lb. ♂ 75 lb.
Shoulder press 5-5-5-5-5 reps
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Compare to 130731.
Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Rest Day
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Complete as many rounds as possible in 15 minutes:
25 toes-to-bars
50 burpees
75 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Post rounds completed to comments.
Scaling:
This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest.
Intermediate Option:
Complete as many rounds as possible in 15 minutes:
15 toes-to-bars
35 burpees
50 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Beginner Option:
Complete as many rounds as possible in 15 minutes:
20 sit-ups
30 burpees
40 wall-ball shots
♀ 6-lb. ball
♂ 10-lb. ball
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Post time for each interval to comments.
Compare to 180308.
Scaling:
The varying intervals offer a good opportunity to challenge your capacity at different durations. Intermediate athletes can complete this workout as prescribed. Newer athletes can reduce the overall volume by shortening each distance or reducing the number of rounds.
Beginner Option:
Row 200 meters
Row 400 meters
Row 600 meters
Row 400 meters
Row 200 meters
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders
♀ 105 lb. ♂ 155 lb.
Post rounds completed to comments.
Scaling:
This is moderately heavy and metabolically challenging at the same time. Reduce the load to allow quick sets on the barbell. Newer athletes should reduce the load and focus on the mechanics of the power snatch and power clean.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 double-unders
♀ 85 lb. ♂ 125 lb.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
2 power snatches
4 power cleans
60 single-unders
♀ 45 lb. ♂ 65 lb.
Rest Day
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5 rounds for time of:
Run 400 meters
1 legless rope climb, 15 ft.
3 rope climbs, 15 ft.
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Scaling:
Reduce the reps or choose a challenging pull exercise for the rope climbs.
Intermediate Option:
5 rounds for time of:
Run 400 meters
3 rope climbs, 15 ft.
Beginner Option:
3 rounds for time of:
Run 400 meters
3 rope climbs, lying to standing
For time:
10 muscle-ups
100 squats
10 muscle-ups
100-cal. row
Post time to comments.
Scaling:
Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.
Intermediate Option:
For time:
7 muscle-ups
100 squats
7 muscle-ups
100-cal. row
Beginner Option:
For time:
5 sets of: 3 assisted pull-ups + 3 push-ups
50 squats
5 sets of: 3 assisted pull-ups + 3 push-ups
50-cal. row
Push press 5-5-5-5-5 reps
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Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Rest Day
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For time:
75 kettlebell swings
Run 1 mile
75 kettlebell swings
♀ 16-kg KB ♂ 24-kg KB
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Compare to 141201.
Scaling:
Reduce the loading to allow you to complete a large set of KBS’s with solid technique. Run hard. Beginners should reduce the overall volume of this workout.
Intermediate Option:
For time:
50 kettlebell swings
Run 1 mile
50 kettlebell swings
♀ 12-kg KB ♂ 20-kg KB
Beginner Option:
For time:
30 kettlebell swings
Run 800 meters
30 kettlebell swings
♀ 8-kg KB ♂ 12-kg KB
10 rounds for time of:
5 front squats
5 parallette handstand push-ups
♀ 145 lb. ♂ 205 lb.
Post time to comments.
Compare to 150309.
Scaling:
Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.
Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb. plates
♀ 110 lb. ♂ 165 lb.
Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups
♀ 35 lb. ♂ 55 lb.
