For time:
15 strict toes-to-bars
50 double-unders
12 strict toes-to-bars
40 double-unders
9 strict toes-to-bars
30 double-unders
6 strict toes-to-bars
20 double-unders
3 strict toes-to-bars
10 double-unders

Scaling:
For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.

Intermediate Option:
For time:
15 strict hanging knee raises
50 double-unders
12 strict hanging knee raises
40 double-unders
9 strict hanging knee raises
30 double-unders
6 strict hanging knee raises
20 double-unders
3 strict hanging knee raises
10 double-unders

Beginner Option:
For time:
15 seated leg raises
50 single-unders
12 seated leg raises
40 single-unders
9 seated leg raises
30 single-unders
6 seated leg raises
20 single-unders
3 seated leg raises
10 single-unders

Rest Day

24-16-8 reps for time of:
Double dumbbell hang clean and presses
Ring dips

♀ 35-lb DBs ♂ 50-lb DBs

Scaling:
Reduce the loading in order to complete each set with minimal rest. Beginners may choose to modify the ring dip by adding assistance with a band, bench dips, or push-ups.

Intermediate Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
16-8-4 reps of:
Ring dips

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
24-16-8 reps for time of:
Double dumbbell hang clean and presses
Chair or bench dips

♀ 10-lb DBs ♂ 15-lb DBs

10 sets of the complex:
1 power clean
1 hang power clean
1 split jerk

Scaling:
Experienced athletes can go as heavy as possible for this complex. Newer athletes can use this workout as an opportunity to drill the movements.

For time:
100 chest-to-bar pull-ups
100 push-ups
100 GHD sit-ups
100 single-leg squats, alternating

Post time to comments.

Scaling:
This workout demands we keep moving by smartly managing a large number of reps per set. Aim to complete this workout within 20 minutes. Use your warm-up to experiment with pull-ups, push-ups, GHD sit-ups, and single-leg squats. Choose a variation that allows each movement to be completed at a sustainable pace without reaching failure.

Intermediate Option:
For time:
80 kipping pull-ups
80 push-ups
80 GHD sit-ups
80 single-leg squats, alternating

Beginner Option:
For time:
50 jumping pull-ups
50 push-ups
50 AbMat sit-ups
50 single-leg squats to a box, alternating

Rest Day

Post thoughts to comments.

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments.
Compare to 221009.

Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.

Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters

Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 85 lb ♂ 125 lb)
12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 105 lb ♂ 155 lb)
9-cal. bike

Scaling:
Reduce the loading on the front squats in order to complete the earlier sets without dropping the bar.

Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 75 lb ♂ 115 lb)
12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 95 lb ♂ 135 lb)
9-cal. bike

Beginner Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 35 lb ♂ 45 lb)
12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 45 lb ♂ 65 lb)
9-cal. bike

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Scaling:
Experienced athletes should pick loads that allow for a PR attempt in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.

Rest Day

Post thoughts to comments.

4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Post exercise and score for each round to comments.
Compare to 191013.

Scaling:
All athletes should be able to maintain the format of this workout. Complete as much work as possible.

2016 CrossFit Games Event 10 - 100%

For time:
40 box jumps
20 D-ball cleans

♀ 24-in box, 100-lb cleans
♂ 30-in box, 150-lb cleans

Post time to comments.

Scaling:
Today’s workout is an all-out sprint. Sub-3 minutes for elite-level athletes, sub-5 minutes for experienced athletes. Reduce the height of the box and weight of the D-ball in order to maintain maximal speed throughout.

Intermediate Option:
For time:
40 box jumps
20 D-ball cleans

♀ 20-in box, 70-lb cleans
♂ 24-in box, 100-lb cleans

Beginner Option:
For time:
40 box jumps or step-ups
20 D-ball cleans

♀ 12-in box, 40-lb cleans
♂ 29-in box, 60-lb cleans

For time:
Run 800 meters
Then, 5 rounds of:
   2 strict ring muscle-ups
   4 strict handstand push-ups
   8 kettlebell swings
Then, run 800 meters

♀ 1.5-pood kettlebell
♂ 2-pood kettlebell Post time to comments.

Scaling:
Beginner-level athletes should choose pulling and pushing exercises that push the limits of their current capabilities without going to failure. Reduce the load on the kettlebell.

Intermediate Option:
For time:
Run 800 meters
Then, 5 rounds of:
   1 strict ring muscle-up
   3 strict handstand push-ups
   8 kettlebell swings
Then, run 800 meters

♀ 1-pood kettlebell
♂ 1.5-pood kettlebell

Beginner Option:
For time:
Run 400 meters
Then, 5 rounds of:
   2 ring rows
   4 assisted push-ups
   8 kettlebell swings
Then, run 400 meters

♀ 15-lb kettlebell
♂ 26-lb kettlebell

Rest Day

Post thoughts to comments.

Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 185 lb ♂ 275 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Scaling:
Newer athletes should reduce the load and number of cycles.

Intermediate Option:
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 155 lb ♂ 225 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner Option:
Max rounds in 3 minutes of:
3 deadlifts
6 push-ups
9 squats

♀ 65 lb ♂ 95 lb

Rest 1 minute. Repeat for a total of 3 cycles.

Row 2,000 meters

Post time to comments.
Compare to 190728.

Scaling:
All athletes should perform today’s row effort. Experienced athletes should go for a PR.

For time:
100 double-unders
50 GHD sit-ups
100-ft handstand walk
50 GHD sit-ups
100 double-unders

Post time to comments.

Scaling:
If you do not yet have double-unders, watch The Double-Under and practice. Modify to single-unders or jumping jacks if necessary. Reduce the reps on the GHD if you are not accustomed to the movement. Modify the handstand walk to a wall walk.

Intermediate Option:
For time:
100 double-unders
35 GHD sit-ups
75-ft handstand walk
35 GHD sit-ups
100 double-unders

Beginner Option:
For time:
100 single-unders
50 sit-ups
5 wall walks
50 sit-ups
100 single-unders

Rest Day

Post thoughts to comments.

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 30-lb. DBs ♂ 45-lb. DBs

Post reps completed to comments.
Compare to 190811.

Scaling:
Deconditioned athletes should reduce the number of rounds. Reduce the loading on the dumbbells if you are unable to hold onto the weights for 30 seconds.

Intermediate Option:
7 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 20-lb. DBs ♂ 30-lb. DBs

Beginner Option:
5 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 10-lb. DBs ♂ 15-lb. DBs

CrossFit Games Run Swim Run

For time:
Run 1.5 miles
Swim 500 meters
Run 1.5 miles

Post time to comments.
Compare to 170803.

Scaling:
Choose a running distance that can be completed in approximately 12 minutes. Less- experienced swimmers should consider planning a brief rest interval during the swim. More- experienced athletes should strive to sustain a steady pace throughout the workout. If you do not have access to a pool, ocean, or lake, sub for a bike of similar duration, about 3 miles.

Intermediate Option:
For time:
Run 1.5 miles
Swim 300 meters
Run 1.5 miles

Beginner Option:
For time:
Run 1 miles
Swim 10 minutes
Run 1 miles

Pause overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps

Post loads to comments.

Scaling:
All athletes can work to the best of their ability in the overhead squat sets. Give yourself a 3-second pause for all reps with relatively light weight across all sets. Experienced athletes should build to a heavy snatch single. If you are new to weightlifting, you may choose to perform one power snatch plus one overhead squat.

Beginner Option:
Pause overhead squat 3-3-3-3-3 reps
Power snatch + overhead squat 1-1-1-1-1 reps

Rest Day

Post thoughts to comments.

Kelly
5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball

Post time to comments.
Compare to 220920.

Scaling:
This benchmark workout is long and metabolically taxing. Choose distances, weights, heights, and reps that keep you moving for 20-30 minutes.

Intermediate Option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-in box, 14-lb ball
♂ 24-in box, 20-lb ball

Beginner Option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

Back squat 5-3-3-3-1-1-1-1-1 reps

For time:
100 weighted sit-ups

♀ 35-lb DB ♂ 50-lb DB

Post loads and time to comments.
Similar to 210621.

Scaling:
Experienced athletes should attempt to back squat as heavy as possible for each set, while newer athletes should focus on mechanics. For the sit-ups, choose a loading that allows you to complete the 100 reps in 1-3 sets with minimal rest.

Intermediate Option:
Back squat 5-3-3-3-1-1-1-1-1 reps

For time:
100 weighted sit-ups

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
Back squat 5-3-3-3-1-1-1-1-1 reps

For time:
70 sit-ups

2007
For time:

1,000-meter row
Then, 5 rounds of:
  25 pull-ups
  7 push jerks

♀ 85 lb ♂ 135 lb

Post time to comments.
Compare to 200925.

Scaling:
Reduce the volume of pull-ups and loading on the push jerk. Newer lifters should watch the push jerk and drill the movement with light weights.

Intermediate Option:
For time:
1,000-meter row
Then, 5 rounds of:
15 pull-ups
7 push jerks

♀ 75 lb ♂ 125 lb

Beginner Option:
For time:
500-meter row
Then, 4 rounds of:
15 assisted pull-ups
7 push jerks

♀ 35 lb ♂ 45 lb

Rest Day

Post thoughts to comments.

Complete as many rounds as possible in 10 minutes of:

30-second L-sit from the floor
10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Post rounds completed to comments.
Compare to 211127.

Scaling:
Watch “L-Sit Drills,” and modify the L-sit hold to a position you are able to maintain for a full 30 seconds when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
30-second tuck sit
10 odd-object cleans

Use a 20- to 30-lb. sandbag, ball, backpack, or other odd object for the cleans.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
30-second seated leg raises
10 odd-object cleans

Use a 10- to 15-lb. sandbag, ball, backpack, or other odd object for the cleans.

Loredo

6 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters

Post time to comments.
Compare to 200624.

Scaling:
Choose a push-up option that will allow you to start each round with 1 large set and then move to smaller sets. Avoid hitting failure.

Intermediate Option:
5 rounds for time of:
24 squats
24 push-ups
24 walking lunge steps
Run 400 meters

Beginner Option:
3 rounds for time of:
24 squats
24 assisted push-ups
24 walking lunge steps
Run 400 meters

Complete as many rounds as possible in 20 minutes of:
Row 300 meters
3 rope climbs, 15 ft

Post rounds completed to comments.
Compare to 160522.

Scaling:
If you do not yet have confident rope climbs, spend time practicing the wrapping technique and reduce the reps in each round of the workout.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
Row 300 meters
2 rope climbs, 15 ft

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
Row 300 meters
3 rope climbs, lying to standing

Rest Day

Post thoughts to comments.

Clean and jerk 3-3-3-3-3 reps

Post loads to comments.
Compare to 210714 .

Scaling:
Few athletes will need to scale this lifting day. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movements. Both the clean and the jerk are technical lifts that should be practiced in the warm-up.