Rest Day

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2021 CrossFit Games Event 9
21-15-9 reps for time of:

Echo Bike calories
Snatches

♀ 75 lb ♂ 105 lb

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Compare to 210731.

Scaling:
This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so the reps can be completed unbroken when fresh. Also consider reducing the reps of both exercises to keep this workout fast.

Intermediate Option:
21-15-9 reps for time of:
Echo Bike calories
Snatches

♀ 55 lb ♂ 75 lb

Beginner Option:
15-12- 9 reps for time of:
Echo Bike calories
Snatches

♀ 35 lb ♂ 45 lb

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

Box jumps
Ring push-ups

♀ 24-in box ♂ 30-in box

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Scaling:
Reduce the reps and modify the box height with the intent of working high-skill movements with solid mechanics.

Intermediate Option:
18-15-12-9-6-3 reps for time of:
Box jumps
Ring push-ups

♀ 24-in box ♂ 30-in box

Beginner Option:
15-12-9-6-3 reps for time of:
Box jumps
Ring knee push-ups
♀ 15-in box ♂ 20-in box

Grace
30 clean and jerks for time

♀ 95 lb ♂ 135 lb

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Compare to 160206.

Scaling
Grace is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Intermediate Option
30 clean and jerks for time
♀ 75 lb ♂ 115 lb

Beginner Option
30 clean and jerks for time
♀ 55 lb ♂ 75 lb

Rest Day

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Mary
Complete as many rounds in 20 minutes as you can of:

5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

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Compare to 190803.

Scaling:
Intermediate athletes should focus on improving their Mary score. Beginner-level athletes should find movement modifications and rep schemes that allow for minimal breaks between movements. .

Beginner Option:
Complete as many rounds in 10 minutes as you can of:
5 push-ups
10 squats
15 ring rows

4 rounds for time of:

1 minute L-sit hold
400-m run

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Scaling:
If you are unable to hold a true L-Sit, watch L-Sit Drills and practice different variations of the L-Sit in order to develop strength.

Intermediate Option:
4 rounds for time of:
1 minute L-sit hold, bent knees
400-m run

Beginner Option:
3 rounds for time of:
1 minute seated leg raises
400-m run

2008 CrossFit Games Workout B
5 rounds for time of:

5 deadlifts
10 burpees

♀ 185 lb. ♂ 275 lb.

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Compare to 210722.

Scaling:
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.

Intermediate Option:
5 rounds for time of:
5 deadlifts
10 burpees

♀ 155 lb. ♂ 225 lb.

Beginner Option:
5 rounds for time of:
5 deadlifts
5 burpees

♀ 95 lb. ♂ 135 lb.

Rest Day

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Complete as many rounds as possible in 15 minutes of:

12 muscle-ups
36 kettlebell swings

♀ 24-kg KB ♂ 32-kg KB

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Compare to 200724.

Scaling:
If you do not yet have a muscle-up, read "The Muscle-up" and practice the transition from the pull-up to the dip. During the workout, modify the movement to a pull and a push.

Intermediate Option:
Complete as many rounds as possible in 15 minutes of:
7 muscle-ups
36 kettlebell swings

♀ 20-kg KB ♂ 24-kg KB

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
12 ring rows + 12 jumping dips
21 kettlebell swings

♀ 12-kg KB 16-kg KB

3 max sets of handstand push-ups
Shoulder press 3-3-3-3-3 reps

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Scaling:
Beginners should practice time inverted, either in a handstand or with assistance. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.

Beginner Option:
3 max sets of push-ups
Shoulder press 3-3-3-3-3 reps

Complete as many rounds as possible in 12 minutes of:

3 rope climbs, from seated to 10 ft.
50 double-unders

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Scaling:
This difficult version of a rope climb requires athletes to start each climb in a strict L-position until they are high enough to use their feet. Intermediate athletes may need to reduce the total reps or scale to an easier version. Newer athletes should choose a pulling exercise that still uses a rope.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
3 strict rope climbs, 12-ft rope
50 double-unders

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, from seated to standing
50 single-unders

Rest Day

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Clean and jerk 1-1-1-1-1-1-1 reps

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Compare to 220307.

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.

Complete as many rounds as possible in 20 minutes of:

500-m row
50 single-leg squats, alternating
10 squat snatches

♀ 95 lb ♂ 135 lb

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Compare to 191022.

Scaling:
This longer AMRAP requires high skill in the single-leg squat and the squat snatch. Choose modifications that are challenging and allow you to log practice toward proficiency in the Rx’d movements.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
25 single-leg squats, alternating
10 squat snatches

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
30 assisted single-leg squats
10 squat snatches

♀ 55 lb ♂ 75 lb

10 rounds for time of:

Swim 100 yards
Rest 1 minute

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Compare to 180706.

Scaling:
Choose a distance that you can complete in under 2 minutes. Less-competent swimmers may also extend the rest period.

Intermediate Option:
7 rounds for time of:
Swim 100 yards
Rest 2 minutes

Beginner Option:
7 rounds for time of:
Swim 50 yards
Rest 2 minutes

Rest Day

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Ten 1-minute rounds of:

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories

Rest 2 minutes between rounds.

♀ 205 lb ♂ 315 lb

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Compare to 211224.

Scaling:
Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.

Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 175 lb ♂ 255 lb

Beginner Option:
Five 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.

♀ 95 lb ♂ 135 lb

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

Chest-to-bar pull-ups
Dumbbell thrusters

♀ 35-lb DBs ♂ 50-lb DBs

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Scaling:
Modify the pull-up to a challenging pulling exercise so you are able to complete a set of 21 when fresh. Reduce the load on the thruster.

Intermediate Option:
21-18-15-12-9 reps for time of:
Pull-ups
Dumbbell thrusters

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
21-15-9 reps for time of:
Jumping pull-ups
Dumbbell thrusters

♀ 10-lb DBs ♂ 20-lb DBs

For time:

Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses

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Compare to 210627.

Scaling:
Deconditioned athletes should consider reducing the overall volume of this workout. Choose a bench press load that allows you to complete a set of 10 unbroken reps when fresh.

Intermediate Option:
For time:
Row 500 meters
30 ¾ bodyweight bench presses
Row 1,000 meters
20 ¾ bodyweight bench presses
Row 2,000 meters
10 ¾ bodyweight bench presses

Beginner Option:
For time:
Row 250 meters
30 bench presses
Row 500 meters
20 bench presses
Row 1,000 meters
10 bench presses

♀ 35 lb ♂ 55 lb

Rest Day

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Complete as many rounds as possible in 20 minutes of:

Run 400 meters
20 GHD sit-ups
10 overhead squats

♀ 65 lb ♂ 95 lb

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Compare to 170512.

Scaling:
Intermediate and beginner athletes should be wary of the volume of GHD sit-ups, and reduce or modify them. Choose a weight for the overhead squats that allows 10 consecutive reps in the first few rounds.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups to parallel
10 overhead squats

♀ 55 lb ♂ 75 lb

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 sit-ups
10 overhead squats

♀ 35 lb ♂ 45 lb

Complete as many rounds as possible in 6 minutes of:

12 power cleans
21 squats

♀ 125 lb ♂ 185 lb

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Scaling:
This short workout is both fast and heavy. Reduce the load on the barbell to something that you can cycle quickly without rest, particularly at the start. With only 6 minutes, don’t waste time on the air squats. Sprint through them and get back to the bar. Aim for at least 3 rounds.

Intermediate Option:
Complete as many rounds as possible in 6 minutes of:
12 power cleans
21 squats

♀ 105 lb ♂ 155 lb

Beginner Option:
Complete as many rounds as possible in 6 minutes of:
9 power cleans
15 squats

♀ 35 lb ♂ 45 lb

Complete as many rounds as possible in 10 minutes of:

10 ring dips
10 box jumps
10 toes-to-bars

♀ 24-in box ♂ 30-in box

Post rounds completed to comments.

Scaling:
Choose a box that is higher than you typically use. Focus on quality movement throughout the 10 minutes.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 jumping ring dips
10 box jumps
10 hanging knee raises

♀ 20-in box ♂ 24-in box

Rest Day

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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.

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Compare to 210104.

Scaling:
Reduce the reps and load 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

Back squat 3-3-3-3-3 reps

Post loads to comments.
Compare to 211216.

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

Badger
3 rounds for time of:

30 squat cleans
30 pull-ups
Run 800 meters

♀ 65 lb ♂ 95 lb

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Compare to 170202.

Find more workouts in honor of American heroes here.

Scaling:
Newer athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed, with a 30 minute timecap.

Beginner Option:
3 rounds for time of:
15 squat cleans
15 ring rows
Run 400 meters

♀ 35 lb ♂ 45 lb

Rest Day

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Last-Chance Qualifier Workout 4

2 rounds for time:

50 burpee box jump-overs
75 double-unders
100 wall-ball shots

♀ 20-in box, 14-lb ball, 10-ft target
♂ 24-in box, 20-lb ball, 10-ft target

Time cap: 20 minutes

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Scaling:
The Last-Chance Qualifier workouts are designed to separate the very, very good from the best. Most CrossFit athletes will need to scale them to maintain a good workout. For Workout 4, reduce the reps of each movement to finish under the 20-minute time cap.

Intermediate Option:
2 rounds for time:
35 burpee box jump-overs
50 double-unders
75 wall-ball shots

♀ 20-in box, 14-lb ball, 10-ft target
♂ 24-in box, 20-lb ball, 10-ft target

Beginner Option:
2 rounds for time:
25 burpees
50 single-unders
50 wall-ball shots

♀ 6-lb ball, 9-ft target
♂ 10-lb ball, 9-ft target

Last-Chance Qualifier Workout 2

For max distance:

2,000-m row
Max-distance handstand walk in the time remaining

​​♀ 9-minute time cap
♂ 8-minute time cap

Post handstand distance to comments.

Scaling:
The Last-Chance Qualifier workouts are designed to separate the very, very good from the best. Most CrossFit athletes will need to scale them to maintain a good workout. For Workout 2, extend the time cap to allow adequate time for the handstand work. Add roughly 2 minutes to your PR 2K row time. Newer athletes can avoid getting inverted today and instead go for max reps of a pushing exercise.

Intermediate Option:
For max distance:
2,000-m row
Max-distance handstand walk in the time remaining

​​♀ 10-minute time cap
♂ 9-minute time cap

Beginner Option:
For max reps:
1,500-m row Max-rep push-ups in the time remaining

​​♀ 10-minute time cap
♂ 9-minute time cap