WOD: Strict Elizabeth
For time:
21-15-9
Squat cleans (43/61kg)
Strict ring dips
Post-workout
On a 8:00 clock:
Build to a heavy 1-rep squat clean
Tips
- 6:00-10:00; advanced athletes sub-6:00.
- Sets of 5 or more unbroken squat cleans.
- Complete the first set of ring dips in 5 sets or less.
Scaling
Squat clean Load, reps 15-12-9, hang squat clean, power clean, front squat
Strict ring dips Reps 15-12-9, jumping ring dips, foot-assisted, hand-elevated push-ups
HYROX
WOD: Team
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs
– One partner works at a time.
Post-workout
Accumulate:
20 weighted pull-ups
Tips
- 4 or more rounds.
- Burpees in 1:30 or less.
- Rope climbs in 2:00 or less.
- One partner moves at a time; split the reps as needed.
- If athletes are able to easily perform rope climbs in 1:00 or less per round, consider modifying to 2-4 legless rope climbs.
Scaling
Rope climb Reps 2, height, pull-to-stands
Burpee Reps 12, up-downs
HYROX
AMRAP 20'
10 burpees facing over line
10 calories
10 DB shoulder press
WOD: Every 2:00 for 10 rounds
Every 2:00 for 10 rounds:
1 snatch
Tips
- Heavy day relative to each athlete's capacity.
- Increase loading across as many rounds as possible.
- Start around 75-80% of 1-rep-max snatch, or a load that feels moderately challenging.
- Athletes may choose to power or squat snatch.
Scaling
Snatch Load, hang snatch, power clean (overhead limitation)
HYROX
For time
1000m run
90 walking lunges
800m run
70 wall ball shots 6/9kg
60 box jumps
500m row 50/60cm
400m run
WOD: Jackie
For time:
1,000-m row
50 thrusters (15/20 kg)
30 pull-ups
Post-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.
Rowing substitutions | 1,600/2,000-meter C2 Bike, 1,750/2,500-meter Assault or Echo Bike, 800/1,000-meter Ski-erg
Tips
- Classic CrossFit benchmark workout Jackie.
- 8:00-14:00; advanced athletes sub-6:00.
- Row in 5:00 or faster.
- Thrusters in 3:00 or less.
- At least 5 unbroken pull-ups at a time.
Scaling
Row Distance 750m, substitutions
Thruster Load, dumbbell thruster, front squat (overhead limitation), push press (squat limitation)
Pull-up Reps 15 , jumping pull-ups, ring rows
HYROX
Part A
Every
2:00 for 7 rounds
5 back squats
increase load on every round
Part B
For time
3200m run
Scaling
Run 15:00 for max distance
WOD: Ryan
5 rounds for time:
7 muscle-ups
21 burpees
Tips
- Hero workout Ryan.
- 15:00-20:00 for most athletes; advanced athletes push for sub-10:00.
- Muscle-ups in :20-:90.
- Burpees in :50-2:00.
- Advanced athletes push to go unbroken for the first 3 rounds or more
Scaling
Muscle-ups 4 Reps ,1 muscle up+6 chest-to-ring pull-ups,7 chest to ring pull-ups, 7 ring transitions
Burpee Reps, up-downs
WOD: For time
For time:
5 squat snatches (35/50 kg)
20 hand-release push-ups
200m run
10 squat snatches
20 hand-release push-ups
200m run
15 squat snatches
20 hand-release push-ups
200m run
Tips
- 9:00-12:00.
- Snatches in :30 or less as touch-and-go or quick single reps.
- Row in 1:00 or less.
- Hand-release push-ups in 1:30 or less.
Scaling
Snatch Load, power snatch, hang power snatch, single-arm dumbbell snatch to work around injury
Hand-release push-up Reps 10-15, hand-elevated push-up
Run Substitutions : 15 Row/Ski Calories, 12 bike calories
Run scaling : distance
HYROX
Part A:
Bench Press
5x10
Part B :
Run 1200m
30 push-ups
500m row or ski
Run 800m
30 push-ups
300m row ski
Run 400m
30 push-ups
200m row or ski
WOD: AMRAP 12'
AMRAP 12:
50-m double-KB farmers carry (16/24 kg)
100-m run
10 chest-to-bar pull-ups
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.
Tips
- 5-8+ rounds.
- Fast triplet with quick transitions and short breaks.
- Unbroken farmers carry every round.
- Pull-ups in 1-3 sets.
Scaling
Farmers carry Load
Run Distance, speed walk (running limitation)
Chest-to-bar pull-ups Reps, pull-ups, ring rows
HYROX
For time
3k run
1k row
2k bike or 1k ski
500m run or
100 step-ups 50/60cm