Do eight rounds of the following:
- 90 seconds of:
- 9 Power Cleans at 52kg (42 kg for women)
- AMRAP Lateral Burpees-Over-Bar
- Rest 30 Seconds
- Then 90 seconds of:
- 50 Double-Unders
- AMRAP Wall Ball Shots with a 20-lb ball (14-lb for women) to 10 feet (9 feet for women)
- Rest 30 Seconds
Count the AMRAP movements.
This workout, from Orme, gives you just enough rest between movements to catch your breath and write down your AMRAP score. Feel free to scale down the weight with the power cleans, and if you can’t do double-unders yet, switch to single-unders. In total, this workout is 32 minutes, so pace yourself accordingly.
As fast as possible, do three rounds of:
- Run 800 meters
- 50 GHD Back Extensions
- 50 Situps
This workout comes from Elijah Muhammad, a two-time CrossFit Games competitor. If you’re an elite athlete, you can probably finish it in fewer than 30 minutes. The rest of us will have to take our time, especially on the GHD back extensions. If possible, try and catch your breath during the situps.
As fast as possible, do three rounds of:
- 25 Muscle-Ups
- 100 Air Squats
- 35 GHD Situps
Another suggestion from Muhammad, this workout starts with a formidable number of muscle-ups. You can definitely scale those down to pull-ups, but remember, this is supposed to take you 30+ minutes, so take some time and try to do muscle-ups if possible.
As fast as possible*:
- 1.5km Run
- 100 Pullups
- 200 Pushups
- 300 Air Squats
- 1.5km Run
Streat Horner, a CrossFit Games competitor, recommends perhaps the most famous CrossFit WOD out there: Murph. Technically, the movements are supposed to be done in order (pullups, then pushups, then air squats), but if you need to break it up (a common recommendation is 5 pullups, 10 pushups, 15 air squats), that’s okay, too.
*The “Rx” version of this workout calls for wearing a 10kg vest if you have one. We recommend first doing the workout without the vest.
