Complete as many rounds as possible in 12 minutes of:
50-ft handstand walk
25 GHD sit-ups
Post rounds completed to comments.
Scaling:
If you’re new to the GHD sit-up, reduce the overall volume by completing every other round with an AbMat or reduce the reps each round.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
50-ft handstand walk
15 GHD sit-ups
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
50-ft bear crawl
25 sit-ups
7 rounds for time of:
1 legless rope climb, 15 ft
10 burpees
Post time to comments.
Scaling:
The rope climb should be difficult, especially toward the later rounds, but not enough to completely stop you for long. Pick a modification that allows you to keep moving with short breaks.
Intermediate Option:
For time:
4 rounds of:
1 legless rope climb, 15 ft
10 burpees
Then, 3 rounds of:
1 rope climb, 15 ft
10 burpees
Beginner Option:
7 rounds for time of:
1 rope climb, lying to standing
7 burpees
Rest day!
Rest day!
Back squat 5-5-5-5-5 reps
Post loads to comments.
Compare to 211110.
Scaling:
Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
DT
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 105 lb ♂ 155 lb
Post time to comments.
Compare to 150616.
Scaling:
The rep scheme and moderate loading in this Hero workout allow it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.
Beginner Option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks
♀ 35 lb ♂ 45 lb
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 211001.
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
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.
♀ 25-lb DBs ♂ 35-lb DBs
Post reps completed for each exercise to comments.
Compare to 180615.
Scaling:
Choose dumbbells that are light enough 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
♀ 15-lb DBs
♂ 25-lb DBs
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
♀ 10-lb DBs
♂ 15-lb DBs
6-5-4-3-2-1 reps for time of:
Strict muscle-ups
1.5x bodyweight front squats
Post time to comments.
Scaling:
This is a high-skill and heavy couplet. Beginner-level athletes can modify the muscle-up and reduce the load on the front squat.
Intermediate Option:
6-5-4-3-2-1 reps for time of:
Strict muscle-ups
Bodyweight front squats
Beginner Option:
6-5-4-3-2-1 reps for time of:
Jumping pull-ups
Push-ups
Front squats, ♀55 lb ♂ 75 lb
Rest day!
Fittestry | CrossFit Long Beach 