Five 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 35-lb DBs and 16-in box
♂ 50-lb DBs and 20-in box

Post push press reps completed each round to comments.
Compare to 200324.

Scaling:
Choose weights for the step-ups that allow you to complete the reps in 1 minute or less. Beginner-level athletes can reduce the number of rounds.

Intermediate Option:
Five 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 30-lb DBs and 16-in box
♂ 40-lb DBs and 20-in box

Beginner Option:
Three 2-minute rounds of:
20 dumbbell box step-ups
Max reps of dumbbell push presses
Rest 2 minutes between rounds

♀ 10-lb DBs and 8-in box
♂ 15-lb DBs and 10-in box

Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps

Post loads to comments.
Compare to 161004.

Scaling:
Most athletes can perform this workout as written. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements.

For time:

Bike 3,000 meters
75 kettlebell swings
Row 1,000 meters
60 wall-ball shots
Run 800 meters
45 pull-ups

♀ 24-kg KB, 14-lb ball
♂ 32-kg KB, 20-lb ball

Post time to comments.
Compare to 130629.

Scaling:
Beginner-level athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed and complete as much work as possible in 25 minutes or less.

Beginner Option:
For time:
Bike 1,500 meters
40 kettlebell swings
Row 500 meters
30 wall-ball shots
Run 400 meters
20 assisted pull-ups

♀ 8-kg KB, 6-lb ball
♂ 12-kg KB, 10-lb ball

Rest Day

Post thoughts to comments.

Back squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.
Compare to 180625.

Scaling:
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

4 rounds of:

3 minutes of rowing
1 minute of muscle-ups

Post calories rowed and muscle-up reps completed to comments.
Compare to 150207.

Scaling:
Most athletes can maintain the structure of this workout. Modify the muscle-up to a pull and a push.

Beginner Option:
3 rounds of:
3 minutes of rowing
1 minute of 3 ring rows + 3 push-ups

For time:
100 double-unders
21 front squats
21 push presses
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses

♀ 75 lb. ♂ 115 lb.

Post time to comments.
Compare to 141010.

Scaling:
If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so that you can keep moving.

Intermediate Option:
For time:
75 double-unders
21 front squats
21 push presses
75 double-unders
15 front squats
15 push presses
75 double-unders
9 front squats
9 push presses

♀ 75 lb. ♂ 115 lb.

Beginner Option:
For time:
100 single-unders
21 front squats
21 push presses
100 single-unders
15 front squats
15 push presses
100 single-unders
9 front squats
9 push presses

♀ 22 lb. ♂ 35 lb.

Rest Day

Post thoughts to comments.

4 rounds for time of:

Lunge 100 meters
Run 300 meters

Wear a 14/20-lb weight vest.

Post time to comments.
Compare to 161110

Scaling:
While most athletes can lunge and run, newer athletes should reduce the rounds and perform the workout without a weight vest.

Beginner Option:
2 rounds for time of:
Lunge 100 meters
Run 300 meters

Open Workout 15.4
Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

♀ 125 lb ♂ 185 lb

Post reps completed to comments Compare to 170209.

Scaling:
The beginner should practice time in the inversion, either in a handstand, or holding an object overhead. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

♀ 55-lb push press, 65-lb clean
♂ 75-lb push press, 95-lb clean

5 rounds for time of:

21-cal row
12 burpee box jump-overs
1 legless rope climb

♀ 14-in box ♂ 20-in box

Post time to comments.

Scaling:
Newer athletes should reduce the number of rounds and choose modifications that allow them to move consistently while maintaining high intensity.

Beginner Option:
3 rounds for time of:
15-cal row
9 burpee box jump overs
1 rope climb, lying to standing
♀ 6-in box ♂ 12-in box

Rest Day

Post thoughts to comments.

Thruster/push press/push jerk/split jerk 1-1-1-1-1-1-1 reps.

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Post loads to comments.
Compare to 201109.

Scaling:
Spend time during the warm-up working on all 4 movements in the complex. Determine which movement is the most limiting and base loading off of that. The beginner should focus on mechanics instead of loading. Select a load that allows you to perform the complex with excellent mechanics. Use the same load for all 7 reps.

50-35-20 reps for time of:

Wall balls
Pull-ups

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

Post time to comments.

Scaling:
Reduce the load and modify the movements in order to complete big sets throughout.

Beginner Option:
25-15-10 reps for time of:
Wall balls
Jumping pull-ups
♀ 6-lb ball
♂ 10-lb ball

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

Rest Day

Post thoughts to comments.

CrossFit Games Event 10
For time:

30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Post time to comments.

Scaling:
With a total of 90 toes-to-bars and 3 miles of running, this is a longer style workout that will test your muscle stamina and endurance. Reduce the reps and distance to complete your effort in 30 minutes or less.

Intermediate Option:
For time, with a 30 minute timecap:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars

Beginner Option:
For time:
15 knee raises
0.75-mile jog
15 knee raises
0.75-mile jog
15 knee raises

Complete as many rounds as possible in 10 minutes of:

3 overhead squats
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
Etc.

♀ 75 lb ♂ 115 lb

Post rounds and reps completed to comments.

Scaling:
Reduce the load to a weight you are able to snatch from the ground with ease, and hang on for bigger sets of overhead squats. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 overhead squats
30 single-unders
6 overhead squats
30 single-unders
9 overhead squats
30 single-unders
Etc.
♀ 22 lb ♂ 35 lb

Power clean 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and slowly add weight as they become comfortable.

Rest Day

Post thoughts to comments.

Barbara
5 rounds, each for time, of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely three minutes between rounds.

Post times to comments.
Compare to 201121.

Scaling:
This is a classic benchmark workout with the goal of staying relatively consistent each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement.

Beginner Option:
3 rounds, each for time, of:
10 ring rows
15 push-ups
20 sit-ups
25 squats

Rest precisely three minutes between rounds.

3 rounds for time of:

Row 500 meters
21 burpees
Run 400 meters

Post time to comments.
​​Compare to 121102.

Scaling:
Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18 minute range.

Beginner Option:
3 rounds for time of:
Row 350 meters
12 burpees
Run 200 meters

5 rounds for time of:

20 wall-ball shots
10 deadlifts

♀ 14-lb ball, 155-lb barbell
♂ 20-lb ball, 225-lb barbell

Post time to comments.
Compare to 200201.

Scaling:
This is a simple, but not easy, couplet. Choose a deadlift weight that you are able to complete an unbroken set of 10 when fresh.

Intermediate Option:
5 rounds for time of:
20 wall-ball shots
10 deadlifts

♀ 14-lb ball, 135-lb barbell
♂ 20-lb ball, 185-lb barbell

Beginner Option:
3 rounds for time of:
20 wall-ball shots
10 deadlifts

♀ 6-lb ball, 55-lb barbell
♂ 10-lb ball, 75-lb barbell

Rest Day

Post thoughts to comments.

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.
Compare to 180506.

Scaling:
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

3 rounds for time of:

100 double-unders
50 dumbbell snatches
25 pull-ups

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.

Scaling:
This workout will tax your shoulders. Be sure to warm up sufficiently, and choose a dumbbell load you can use to complete large, manageable sets without sacrificing technique.

Intermediate Option:
3 rounds for time of:
75 double-unders
50 dumbbell snatches
25 pull-ups

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
3 rounds for time of:
100 single-unders
25 dumbbell snatches
10 jumping pull-ups

♀ 10-lb DBs ♂ 15-lb DBs

27-21-15 reps for time of:

Back squats
Handstand push-ups

♀ 110 lb ♂ 165 lb

Post time to comments.
Compare to 161020.

Scaling:
Reduce the load in order to complete the reps in 1-3 sets with minimal rest.

Intermediate Option:
27-21-15 reps of:
Back squats
21-15-9 reps of:
Handstand push-ups

♀ 85 lb ♂ 125 lb

Beginner Option:
21-15-9 reps for time of:
Back squats
Push-ups

♀ 35 lb ♂ 45 lb

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 210225.

Scaling:
Reduce the load to a weight you’re able to string some reps together when fresh. Newer athletes should focus on mechanics of the squat clean and jerk.

Intermediate Option:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 85 lb ♂ 125 lb

Beginner Option:
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean
Jerk

♀ 35 lb ♂ 45 lb

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb DBs ♂ 50-lb DBs

Post rounds completed to comments.
Compare to 191018.

Scaling:
Reduce the load and modify the movements in order to move at a consistent pace with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee raises
24 single-unders

♀ 10-lb DBs ♂ 15-lb DBs

Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees
30 snatches, weight 1
30 burpees
30 snatches, weight 2
20 burpees
30 snatches, weight 3
10 burpees
As many snatches as possible, weight 4

♀ 45 / 75 / 100 / 120-lb snatches
♂ 75 / 135 / 165 / 210-lb snatches

Post reps completed to comments.
Compare to 130307.

Scaling:
Beginner level athletes should spend time drilling the snatch and practice the movement with light weights.

Beginner Option:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
20 burpees
15 snatches, weight 1
15 burpees
15 snatches, weight 2
10 burpees
15 snatches, weight 3
5 burpees
As many snatches as possible, weight 4

♀ 22 / 35 / 45 / 55-lb snatches
♂ 35 / 45 / 55 / 65-lb snatches