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WOD 04-10-2021

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.

04-09-2021

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

WOD 04-07-2021

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.

WOD 04-05-2021

Michael
3 rounds for time of:

Run 800 meters
50 back extensions
50 sit-ups

Post time to comments.
Compare to 12-19-2020.


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

WOD 04-03-2021

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

WOD 04-02-2021

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

Post loads to comments.

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