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

WOD Thursday 06-23-2022

Complete as many rounds as possible in 12 minutes of:

5 deadlifts
10 weighted box step-ups

♀ 165-lb deadlift, two 25-lb DBs, 20-in box
♂ 255-lb deadlift, two 35-lb DBs, 20-in box

Post rounds completed to comments.


Scaling:
Reduce the loading for each movement to maintain proper technique throughout the workout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
10 weighted box step-ups

♀ 135-lb deadlift, two 20-lb DBs, 20-in box
♂ 205-lb deadlift, two 30-lb DBs, 20-in box

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
10 box step-ups, unweighted

♀ 95-lb deadlift, 20-in box
♂ 135-lb deadlift, 20-in box

WOD Wednesday 06-22-2022

Overhead squat 3-3-3-3-3 reps

Post loads to comments.
Compare to 220303.


Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

WOD Tuesday 06-21-2022

Complete as many rounds as possible in 30 minutes of:

1,000-m bike
3 weighted pull-ups, ♀35 lb/♂45 lb
5 strict pull-ups
7 kipping pull-ups

Post rounds completed to comments.


Scaling:
The biking in this longer AMRAP will not interfere with your ability to pull, so ride hard. The pull-up complex should be completed unbroken for the first several rounds, so reduce the loading and reps if that is not feasible. For the weighted pull-ups, use a dumbbell between your ankles that you can jettison while staying on the bar for the remaining reps.

Intermediate Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike
2 weighted pull-ups, ♀20 lb/♂30 lb
4 strict pull-ups
6 kipping pull-ups

Beginner Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike
10 banded or jumping pull-ups

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