For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Scroll for scaling options.
Post time to comments.

Compare to 170115.

Related content:
• WOD 120111 Demo with CFNE Filthy Fifty

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball
Women: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball

Beginner Option
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Women: 12-inch box, 4-kg KB, 11-lb. push press, 8-lb. ball

Shoulder press 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 160423.

Related content:
• The Shoulder Press
• From the vault: WOD 120924 Demo With CrossFit Advantage

Scaling
Most athletes can complete this lifting day as prescribed. Prioritize solid mechanics over heavy loading.

3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 115 / 75 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.

Scroll for scaling options.
Post score for each exercise to comments.

Related content:
• The Pull-Up
• L-Sit Variations

Scaling
This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps, or switch to a hang for time. Similarly, with the press, pick a load that allows for at least 10 reps. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt.

Intermediate Option
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 95 / 65 lb.
Max-calorie row in 20 seconds
Max L-sit hold for time

Beginner Option
2 rounds of: Max hang for time (from a pull-up bar)
Max reps of shoulder presses, 65 / 45 lb.
Max-calorie row in 20 seconds
Max plank hold for time

Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells

Scroll for scaling options.
Post rounds completed to comments.

Related:
• The Dumbbell Push Press

Scaling
This workout is quick and will challenge shoulder stamina. Reduce the loading so that the first set of push presses can be completed unbroken.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders

Men: 40-lb. dumbbells
Women: 30-lb. dumbbells

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10 dumbbell push presses
20 single-unders

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
5 attempts at a max set of triple-unders

Scroll for scaling options.
Post loads and jump rope reps to comments.

Compare to 161224.

Related:
• The Single-Dumbbell Overhead Squat
• Read: The Role of Bench Press in Strength Training

Scaling
Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.

Beginner Option
Single-dumbbell overhead squat 5-5-5-5-5 reps
Bench press 3-3-3-3-3 reps
10 minutes of jump rope practice

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

Scroll for scaling options.

Post loads to comments.
Compare to 180205.

Related:
• The Shoulder Press
• The Push Press
• The Push Jerk

Scaling
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

5 3-minute rounds of:
20 push presses
Max-rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 135-lb. press; 50-40-30-20-10-lb. weighted pull-ups
Women: 95-lb. press; 25-20-15-10-5-lb. weighted pull-ups

Scroll for scaling options.
Post reps completed each round to comments.

Related content:
• The Push Press
• Upright Torso In The Dip

Scaling
This push/pull interval calls for a max effort each round on the pull-ups. Modify the pull-ups to something that is challenging yet still allows you to complete multiple reps each round. Consider reducing the number of rounds to reduce the overall volume.

Intermediate Option
5 3-minute rounds of:
20 push presses
Max rep weighted pull-ups

Rest 2 minutes between rounds. Each round, decrease weight on the pull-up.

Men: 115-lb. press; 30-20-10-lb. weighted pull-ups, then strict, then kipping
Women: 75-lb. press; 15-10-5-lb. weighted pull-ups, then strict, then kipping

Beginner Option
3 3-minute rounds of:
20 push presses
Max-rep jumping pull-ups

Rest 2 minutes between rounds.

Men: 95-lb. press
Women: 65-lb. press

JBo

Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench presses

Men: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. rope

Scroll for scaling options.
Post rounds completed to comments.

Compare to 140816.

Related:
• The Overhead Squat: Simple Yet Nettlesome
• The Legless Rope Climb

Scaling
This is a longer Hero WOD that presents challenging movements and a huge demand on the shoulders. Reduce the loading and pick a challenging modification for the rope climb.

Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb
12 bench presses

Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope

Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
1 rope climb, lying to standing
12 bench presses

Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench

3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.
Post time to comments.

Related:
• The Push Press
• The Push Jerk

Scaling
Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get bogged down and can continue to run hard.

Intermediate Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 135 lb.
Women: 95 lb.

Beginner Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads

Men: 95 lb.
Women: 65 lb.

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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Post total to comments.

Compare to 180103.

Related:
• The CrossFit Total Results Breakdown
• The CrossFit Total

Scaling
Beginning athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Consider the effects of yesterday’s long row and adjust loading accordingly.

Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Scroll for scaling.
Post total reps to comments.

Compare to 160121.

Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad

Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

Rest Day

"Signaling concern over industry funding, Congress presses for transparency at groups supporting NIH, CDC," Stat News.

Post thoughts to comments.

Weighted dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

Scroll for scaling options.
Post loads to comments.

Related:
• CrossFit WOD 180701 Tips With Rory McKernan
• The Bar Dip
• The Bench Press
• The Turkish Get-Up

Scaling
Beginner athletes will need to modify the dips. Most athletes should be able to do the bench press and Turkish get-up as prescribed, though at lighter loads.

Beginner Option
Weighted box dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post reps completed for each exercise to comments.

Related:
• CrossFit WOD 180615 Tips With Rory McKernan
• Tabata With Erik Preston
• Read: Metabolic Conditioning

Scaling
Choose dumbbells that are light enough that you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.

Intermediate Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

Beginner Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells

Front squat 3-3-3 reps
Push press 3-3-3 reps
Thruster 3-3-3 reps

Scroll for scaling options.
Post loads to comments.

Related:
• CrossFit WOD 180531 Tips With Rory McKernan
• Front Squat Development With Pat Sherwood

Scaling
Few athletes will need to scale this lifting workout. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movements.

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

Set up three bars and storm through for time.
Scroll for scaling options.

Post time to comments.

Compare to 170103.

Related:
• CrossFit WOD 180526 Tips With Rory McKernan
• Nicole Carroll Does Linda

Scaling
This benchmark workout contains a high volume of moderate-load weightlifting. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-body-weight deadlift
¾-body-weight bench press
½-body-weight clean

Beginner Option
8-7-6-5-4-3-2-1 reps for time of:
¾-body-weight deadlift
½-body-weight bench press
⅓-body-weight clean

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

Scroll for scaling options.
Post time to comments.

Compare to 151228.

Related:
• CrossFit WOD 180524 Tips With Rory McKernan
• The Bar Muscle-Up With Boz
• The Dumbbell Hang Snatch

Scaling
This couplet pairs a light weightlifting movement that demands a high level of flexibility with a high-skill gymnastics movement. Use a dumbbell that allows you to maintain sound mechanics while at the end range of your flexibility.

Intermediate Option
3 rounds for time of:
10 dumbbell hang squat snatches, left arm
3 bar muscle-ups
10 dumbbell hang squat snatches, right arm
3 bar muscle-ups

Men: 45-lb. dumbbell
Women: 30-lb. dumbbell

Beginner Option
3 rounds for time of:
10 dumbbell overhead squats, left arm
5 ring rows
10 dumbbell overhead squats, right arm
5 ring rows

Men: 20-lb. dumbbell
Women: 15-lb. dumbbell

3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups
1 minute of push presses
1 minute of GHD sit-ups
Rest 1 minute

Men: 95 lb.
Women: 65 lb.

Scroll for scaling options.
Post reps completed to comments.

Related:
• CrossFit WOD 180523 Tips With Rory McKernan
• Midline Stabilization: The GHD Sit-Up

Scaling
Reduce the loads on the weightlifting movements and modify the GHD sit-ups. The full-range-of-motion GHD sit-up is a potent exercise, and this workout presents high volume. Intermediate athletes might want to shorten the range, while newer athletes can avoid the GHD completely in this workout.

Intermediate Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of GHD sit-ups, to parallel
1 minute of push presses
1 minute of GHD sit-ups, to parallel
Rest 1 minute

Men: 75 lb.
Women: 55 lb.

Beginner Option
3 rounds of:
1 minute of sumo deadlift high pulls
1 minute of sit-ups
1 minute of push presses
1 minute of sit-ups
Rest 1 minute

Men: 45 lb.
Women: 35 lb.

4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180511 Tips With Rory McKernan
• The Dumbell Press

Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.

Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups

Men: Use 2 40-lb. DBs for presses
Women: Use 2 30-lb. DBs for presses

Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses
10 ring rows

Men: Use 2 20-lb. DBs for presses
Women: Use 2 10-lb. DBs for presses

Push press 3-3-3-3-3-3-3 reps

Scroll for scaling options.
Post loads to comments.

Compare to 151018.

Related:
• CrossFit WOD 180506 Tips With Rory McKernan
• Points of Performance in the Push Press

Scaling
Ideally, each set will be as heavy as possible for 3 reps, but newer athletes should start light and slowly add weight as they become comfortable.

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 115-lb. presses, 1.5-pood swings, 24-in. box
Women: 80-lb. presses, 1-pood swings, 20-in. box

Scroll for scaling options.
Post rounds completed to comments.

Compare to 140324.

Related:
• CrossFit WOD 180430 Tips With Pat Sherwood
• Fixing the Dip in the Push Press

Scaling
Reduce the weight on the presses and kettlebell swings and the height of the box so each set of exercises can be performed unbroken and with little rest during transitions.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

Men: 95-lb. presses, 1.5-pood swings, 24-in. box
Women: 65-lb. presses, 1-pood swings, 20-in. box

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

Men: 65-lb. presses, 1-pood swings, 20-in. box
Women: 45-lb. presses, 12-kg swings, 15-in. box

Otis

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

Scroll for scaling options.
Post rounds completed to comments.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Related:
• CrossFit WOD 180424 Tips With Pat Sherwood
• The Back Squat
• The Shoulder Press
• The Deadlift

Scaling
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option
Complete as many reps as possible in 15 minutes of:
1 squat, 1 push-up, 1 deadlift
2 squats, 2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3 deadlifts
Etc.

Use ½ body weight for the deadlifts.

50-40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
GHD sit-ups

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180410 Tips With Emily Abbott
• The Wall Ball
• Rowing Course: Body Position
• The GHD Sit-Up

Scaling
This triplet offers a high volume of each movement, with a descending rep scheme that should allow you to maintain intensity as you progress. Newer athletes should reduce the total volume and avoid the GHD.

Intermediate Option
40-30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Beginner Option
30-20-10 reps for time of:
Wall-ball shots
Row (calories)
Sit-ups

Men: 10-lb. ball to a 10-ft. target
Women: 6-lb. ball to a 9-ft. target

Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups

Scroll for scaling options.
Post reps for both exercises in all rounds.

Compare to 131104.

Related:
• CrossFit WOD 180409 Tips With Emily Abbott
• The Bench Press

--
Scaling
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups

Beginner Option
5 rounds for max reps of:
Push-ups
Ring rows

2 rounds for max reps of:
2 minutes of shoulder presses, 135 / 95 lb.
Rest 1 minute
2 minutes of front squats, 225 / 145 lb.
Rest 1 minute
2 minutes of deadlifts, 315 / 215 lb.
Rest 1 minute

Scroll for scaling options.

Post reps completed to comments.

Related:
• CrossFit WOD 180401 Tips With Adrian Bozman
• The Shoulder Press
• The Front Squat
• The Deadlift

Scaling
Two minutes is a long time to continue performing a heavy lift, which means you will need to be smart about resting during each interval. Drop the weights so that you can get in multiple sets of several lifts at each station. Beginning athletes should focus less on the speed of the reps and concentrate on maintaining good mechanics.

Intermediate Option
2 rounds for max reps of:
2 minutes of shoulder presses, 115 / 75 lb.
Rest 1 minute
2 minutes of front squats, 155 / 105 lb.
Rest 1 minute
2 minutes of deadlifts, 225 / 155 lb.
Rest 1 minute

Beginner Option
2 rounds for max reps of:
2 minute of shoulder presses, 65 / 45 lb.
Rest 1 minute
2 minute of front squats, 75 / 55 lb.
Rest 1 minute
2 minute of deadlifts, 115 / 75 lb.
Rest 1 minute

Workout 18.4      

Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Time cap: 9 minutes  

Read the scorecard for full event details.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.     

Scroll for scaling options.   

Related:  
Nicole Carroll's Tips and Demo for Open Workout 18.4  

Variations:
Rx’d: (Ages 16-54)
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

Scaled: (Ages 16-54)
Men deadlift 135 lb. and perform hand-release push-ups, then deadlift 185 lb. and bear crawl
Women deadlift 95 lb. and perform hand-release push-ups, then deadlift 135 lb. and bear crawl

Teenagers 14-15:
Boys deadlift 135 lb. then 185 lb.
Girls deadlift 95 lb. then 135 lb.

Scaled Teenagers 14-15:
Boys deadlift 75 lb. and perform hand-release push-ups, then deadlift 95 lb. and bear crawl
Girls deadlift 55 lb. and perform hand-release push-ups, then deadlift 75 lb. and bear crawl

Masters 55+:
Men deadlift 185 lb. and push press 95 lb., then deadlift 255 lb. and perform sets of 10 handstand push-ups in place of handstand walks
Women deadlift 125 lb. and push press 65 lb., then deadlift 165 lb. and perform sets of 10 handstand push-ups in place of handstand walks

Scaled Masters 55+:
Men deadlift 115 lb. and perform hand-release knee push-ups, then deadlift 155 lb. and bear crawl
Women deadlift 80 lb. and perform hand-release knee push-ups, then deadlift 105 lb. and bear crawl

Bench press 5-5-5-5-5 reps

Scroll for scaling options.

Post loads to comments.
Compare to 120622.

Related:
• CrossFit WOD 180313 Tips With Jason Ackerman
• The Bench Press

Scaling
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Men: 75-lb. presses and squats
Women: 55-lb. presses and squats

Scroll for scaling options.

Post total reps for each exercise to comments.

Related:
• CrossFit WOD 180312 Tips With Jason Ackerman
• The GHD Hip Extension

Scaling
As fatigue sets in, it will be difficult to perform several exercises in this Tabata workout unbroken for the full 20 seconds in each round. Modify the movements and loads so you can complete the first few rounds of each interval without needing to break, particularly in the pull-ups, presses and squats.

Intermediate Option
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats

Men: 45-lb. presses and squats
Women: 35-lb. presses and squats

Beginner Option
For max reps at each station:
Tabata ring rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata good mornings
Rest 1 minute
Tabata back squats

Men: 35-lb. presses, good mornings and squats
Women: 22-lb. presses, good mornings and squats

Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post rounds completed to comments.
Compare to 161102.

Related:
• CrossFit WOD 180228 Tips With Rory McKernan
• The Sumo Deadlift High Pull
• The Push Press

Scaling
This weightlifting couplet is quick and metabolically demanding. The load should be relatively light, allowing you to move fast and take limited breaks. Consider reducing the reps if one round takes you longer than 1 minute.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
7 sumo deadlift high pulls
7 push presses

Men: 75 lb.
Women: 55 lb.

Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 275-lb. deadlift, 115-lb. push press
Women: 185-lb. deadlift, 75-lb. push press

Scroll for scaling options.
Post rounds completed to comments.
Compare to 150331.

Related:
• CrossFit WOD 180208 Tips With Rory McKernan
• The Deadlift
• The Push Press

Scaling
This workout is moderately heavy and very fast. Pick loads that are challenging but still allow you to complete each set unbroken. If you are unsure of loading, go lighter and go faster.

Intermediate Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 185-lb. deadlift, 85-lb. push press
Women: 125-lb. deadlift, 55-lb. push press

Beginner Option
Complete as many rounds as possible in 5 minutes of:
3 deadlifts
7 push presses

Men: 115-lb. deadlift, 45-lb. push press
Women: 75-lb. deadlift, 35-lb. push press

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

Scroll for scaling options.
Post loads to comments.
Compare to 170617.

Related:
• CrossFit WOD 180205 Tips With Rory McKernan
• The Shoulder Press
• The Push Press
• The Push Jerk

Scaling
Today tests your overhead strength in 3 different exercises, each one progressively more difficult. Newer athletes may perform more reps of the later lifts to practice and improve skill.

Beginner Option
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-1-1 reps
Push jerk 3-3-3-1-1 reps