Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.
Post choice of workout and result to comments.
Compare to 220530.
Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.
Lynne
5 rounds for max reps of:
Body-weight bench presses
Pull-ups
Post reps for both exercises in all rounds.
Compare to 180409.
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
Rest day!
Rest day!
Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 4 minutes between rounds.
♀ 155 lb ♂ 225 lb
Post number of reps completed each round to comments.
Scaling:
Reduce the loading on the deadlifts in order to maintain solid mechanics throughout today’s workout.
Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups
Rest 3 minutes between rounds.
♀ 75 lb ♂ 115 lb
In 15 minutes, complete as many reps as possible of:
50 box step-ups
50 jumping pull-ups
40 lunges
40 burpees
30 toes-to-bars
30 push-ups
Max-reps ring muscle-ups
♀ 20-in box ♂ 24-in box
Post reps completed to comments.
Scaling:
Perform today’s workout chipper-style, attempting to get through the push-ups as quickly as possible in order to spend as much time as possible at the rings. If you do not yet have a muscle-up, use this time to develop your pulling and pushing strength. Intermediate athletes can do this workout as prescribed.
Beginner Option:
In 15 minutes, complete as many reps as possible of:
40 box step-ups
40 jumping pull-ups
30 lunges
30 burpees
20 hanging knee raises
20 assisted push-ups
Max-reps 3 ring rows + 3 jumping dips
♀ 12-in box ♂ 20-in box
10 rounds for time of:
5 front squats
5 parallette handstand push-ups
♀ 145 lb ♂ 205 lb
Post time to comments.
Compare to 210827.
Scaling:
Reduce the load of the front squats to a challenging set of 5 that still allows you to complete each set unbroken. Similarly on the HSPU, choose a modification that is more challenging than the last time you performed HSPU.
Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb plates
♀ 110 lb ♂ 165 lb
Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups
♀ 35 lb ♂ 55 lb
3 rounds, each for time of:
Run 1 mile
Rest 4 minutes between efforts.
Post times to comments.
Scaling:
For today’s mile repeats, attempt to work on your run pace, working at about 80% effort. Shoot to complete each mile around the same time.
Beginner Option:
3 rounds, each for time of:
Run 800 meters
Rest 4 minutes between efforts.
Snatch balance 1-1-1-1-1-1-1 reps
Squat snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Similar to 220826.
Scaling:
This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.
Rest day!
Fittestry | CrossFit Long Beach 