WOD 02-08-2021

5 rounds of:

5 minutes of rowing
5 minutes of rest

Post distance rowed each interval to comments.

Scaling:
Newer athletes should reduce the number of rounds but can maintain the same row duration. Intermediate athletes can complete this workout as prescribed.

Substitution: If you dont have a rower, do Sumo deadlift high pulls with 45# men/35# women. Each SDHP equals 10 meters rowed.

Beginner Option:
3 rounds of:
5 minutes of rowing
5 minutes of rest

WOD 02-05-2021

Open Workout 15.3

Rx’d
Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups
50 wall-ball shots (14 lb. to 9 ft./20 lb. to 10 ft.)
100 double-unders

Post time to comments.

See below for examples of what to expect in this year’s CrossFit Open for the scaled, equipment-free, and foundations versions of the workouts. Learn more at Games.CrossFit.com.

Scaled
Complete as many rounds and reps as possible in 14 minutes of:
7 pull-ups
50 wall-ball shots (10 lb. to 9 ft./14 lb. to 10 ft.)
100 single-unders

Foundations
Complete as many rounds and reps as possible in 14 minutes of:
7 push-ups, from feet or knees
25 squats or sit-to-stands
50 jumping jacks or lateral steps

Equipment Free
Complete as many rounds and reps as possible in 14 minutes of:
14 dips between chairs
50 air squats
100 jumping jacks

WOD 02-03-2021

Randy
For time:

75 power snatches

♀ 55 lb. ♂ 75 lb.

Post time to comments.
Compare to 150506.

Scaling:
Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 8 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of the snatch and reduce the load and reps.

Intermediate Option:
Experienced athletes should attempt this workout as written, with an 8-minute timecap.

Beginner Option:
50 power snatches

♀ 15 lb. ♂22 lb.

WOD 02-02-2021

3 rounds for time of:

Run 800 meters
30 pull-ups
40 push-ups
50 squats

Post time to comments.

Scaling:
This longer workout contains large sets of each exercise. Reduce the number of reps so each round can be completed in less than 10 minutes. While breaks will be needed to get through each set, scale down to avoid total failure and encourage consistent movement.

Intermediate Option:
3 rounds for time of:
Run 800 meters
20 pull-ups
30 push-ups
40 squats

Beginner Option:
3 rounds for time of:
Run 400 meters
15 ring rows
20 assisted push-ups
25 squats

WOD 02-01-2021

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

Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.

Post loads to comments.

Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.

Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.

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