WOD Friday 07-01-2022

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

WOD Thursday 06-30-2022

Last-Chance Qualifier Workout 1

From 0-2 minutes:
20 thrusters
Max-rep bar muscle-ups in the time remaining

Rest 2 minutes

From 4-6 minutes:
20 bar muscle-ups
Max-rep thrusters in the time remaining

♀ 125 lb ♂ 185 lb

Post reps of each 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 1, reduce the loading on the thruster and reduce the reps as needed so you can spend about half the time on thrusters and half the time on bar muscle-ups.

Intermediate Option:
From 0-2 minutes:
10 thrusters
Max-rep bar muscle-ups in the time remaining
Rest 2 minutes
From 4-6 minutes:
10 bar muscle-ups
Max-rep thrusters in the time remaining
♀ 95 lb ♂ 135 lb

Beginner Option:
From 0-2 minutes:
10 thrusters
Max-rep assisted pull-ups in the time remaining
Rest 2 minutes
From 4-6 minutes:
10 assisted pull-ups
Max-rep thrusters in the time remaining
♀ 45 lb ♂ 65 lb

WOD Tuesday 06-28-2022

21-15-9 reps for time of:

Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments.
Compare to 181118.


Scaling:
This workout is meant to be performed at high intensity, so select a kettlebell that allows you to keep moving. Reduce the volume of pull-ups to avoid lengthy rest breaks.

Intermediate Option:
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

♀ 12-kg KB ♂ 16-kg KB

Beginner Option:
15-12-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Assisted pull-ups

♀ 8-kg KB ♂ 12-kg KB

WOD Monday 06-27-2022

Lunge 400 meters

Post time and number of steps to comments.
Compare to 200124.


Scaling:
This workout presents a high volume of lunges and will test your stamina. Drill your lunge mechanics prior to performing hundreds of reps. Reduce the distance to ensure you can complete the workout in less than 15 minutes.

Intermediate Option:
Lunge 250 meters

Beginner Option:
Lunge 100 meters

WOD Friday 06-24-2022

Complete as many rounds as possible in 20 minutes of:

12 handstand push-ups
8 bar muscle-ups
4 power cleans

♀ 135 lb ♂ 205 lb

Post rounds completed to comments.


Scaling:
Modify the movements and reduce the loading so you can keep moving.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
8 handstand push-ups
6 bar muscle-ups
4 power cleans

♀ 115 lb ♂ 175 lb

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
12 push-ups
8 assisted pull-ups
4 power cleans

♀ 45 lb ♂ 65 lb

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