7 rounds for time and load of:
30 double-unders
3 hang squat snatches
Post time and load to comments.
Scaling:
Choose a weight for the snatches that is challenging but allows you to complete 3 reps without dropping the barbell. Newer athletes should watch “The Hang Snatch” and take this time to drill the mechanics of the movement.
Beginner Option:
7 rounds for time and load of:
30 single-unders
3 hang squat snatches
5 rounds for time of:
50-ft dumbbell front-rack lunge
25 pull-ups
♀ 35-lb DBs ♂ 50-lb DBs
Post time to comments.
Compare to 210822.
Scaling:
This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with short working sets followed by a quick rest. New athletes should reduce the overall volume.
Intermediate Option:
5 rounds for time of:
50-ft dumbbell front-rack lunge
20 pull-ups
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
3 rounds for time of:
50-ft dumbbell front-rack lunge
15 assisted pull-ups
♀ 10-lb DBs ♂ 15-lb DBs
Nancy
5 rounds for time of:
400-m run
15 overhead squats
♀ 65 lb ♂ 95 lb
Post time to comments.
Compare to 211023.
Scaling:
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.
Intermediate Option:
5 rounds for time of:
400-m run
15 overhead squats
♀ 45 lb ♂ 65 lb
Beginner Option:
3 rounds for time of:
400-m run
10 overhead squats
♀ 22 lb ♂ 35 lb
Bench press 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 210405.
Scaling:
Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings
♀ 30-in box, 24-kg KB
♂ 36-in box, 32-kg KB
Post rounds completed to comments.
Compare to 181027.
Scaling:
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading to maintain a fast pace throughout.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings
♀ 24-in box, 16-kg KB
♂ 30-in box, 24-kg KB
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings
♀ 15-in box, 12-kg KB
♂ 20-in box, 16-kg KB
Rest day!
Rest day!
Rinse ‘N’ Repeat(ish)
Every 2 minutes for as long as possible:
50-yard swim
8 burpees*
*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.
If you cannot get to a pool, lake, or other water source, sub for a run of similar length.
Post rounds and reps completed to comments.
Scaling:
The first few rounds should be achievable, so if necessary reduce the swim length or start with a lower number of burpees.
Intermediate Option:
Every 2 minutes for as long as possible:
50-yard swim
2 burpees*
*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.
Beginner Option:
Every 2 minutes for as long as possible:
25-yard swim
1 burpee*
*Add 1 burpee each round until you cannot complete the reps within the 2-minute interval.
3 rounds for time of:
800-m run
50 wall-ball shots
30 toes-to-bars
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
Post time to comments.
Scaling:
Newer athletes should reduce the overall volume of this workout. Intermediate athletes can do this workout as prescribed, with a 30-minute time cap.
Beginner Option:
3 rounds for time of:
400-m run
25 wall-ball shots
15 hanging knee raises
♀ 6-lb ball ♂ 10-lb ball
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post loads to comments.
Compare to 211228.
Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.
Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Fittestry | CrossFit Long Beach 