3 rounds for time of:
500-m row
21 push-ups
12 strict toes-to-rings
Post time to comments.
Compare to 200801.
Scaling:
The intended time domain for today’s workout is in the 12-15 minute range. Modify the distance and reps so that you can move through each movement with minimal rest.
Beginner Option:
3 rounds for time of:
250-m row
15 assisted push-ups
12 sit-ups
With a continuously running clock, complete 5 thrusters every minute.
From 0:00-5:00 use ♀ 55 / ♂ 75 lb.
From 5:00-10:00 use ♀ 65 / ♂ 95 lb.
From 10:00-15:00 use ♀ 75 / ♂ 115 lb.
Continue adding ♀ 10 / ♂ 20 lb. every 5 minutes for as long as you are able.
Post number of minutes completed to comments.
Compare to 160420.
Scaling:
This workout starts light, and the reps start to add up quickly. Intermediate athletes do not need to scale the weights. Beginner athletes can maintain the format of the workout but reduce the loading and overall time domain.
Beginner Option:
With a 10-minute clock, complete 5 thrusters every minute.
From 0:00-5:00 use ♀ 35 / ♂ 45 lb.
From 5:00-10:00 use ♀ 45 / ♂ 65 lb.
Complete as many rower calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the rower
♀ 20-in. box, 65-lb. jerks
♂ 24-in. box, 95-lb. jerks
Post total number of calories completed to comments. Compare to 210706.
Scaling:
This workout involves some strategy. Go all out on the rower and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many rower calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the rower
♀ 12-in. box, 35-lb. jerks
♂ 18-in. box, 55-lb. jerks
Rest day!
“External thinks are not the problem. It’s your assessment of them. Which you can erase right now.” – Marcus Aurelius
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.
Scaling:
Watch “L-Sit Variations With Julie Barnes Maurer” and “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.
Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl
Post rounds completed to comments.
Compare to 161124.
Scaling:
Intermediate athletes should take this opportunity to work on stringing big sets of double-unders together. Newer athletes should reduce the over all volume.
Beginner Option:
3 rounds, for quality:
50 single-unders
50-ft. walking lunge
50-ft. bear crawl
Rest day!
“If anyone tells you that a certain person speaks ill of you, do not make excuses about what is said of you but answer, ‘He was ignorant of my other faults, else he would have not mentioned these alone.’” – Epictetus
Overhead squat 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Compare to 210401.
Scaling:
Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more practice with the lift.
Beginner Option:
Overhead squat 5-5-5-3-3-3-3-3 reps
Complete as many rounds as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups
♀ 24-in. box ♂30-in box
Post rounds completed to comments.
Scaling:
This is a burner. Push the intensity by choosing modifications that allow you to complete the sets unbroken.
Intermediate Option:
Complete as many rounds as possible in 7 minutes of:
7 box jumps
5 chest-to-bar pull-ups
♀ 24-in. box ♂30-in box
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 box jumps
7 ring rows
♀ 14-in. box ♂ 20-in. box
Holleyman
30 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
♀ 14-lb. ball, 155-lb. clean
♂ 20-lb. ball, 225-lb. clean
Post time to comments.
Compare to 130918.
Scaling:
This is a long hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.
Intermediate Option:
25 rounds for time of:
5 wall-ball shots
3 handstand push-ups
1 power clean
♀ 14-lb. ball, 125-lb. clean
♂ 20-lb. ball, 185-lb. clean
Beginner Option:
10 rounds for time of:
5 wall-ball shots
3 push-ups
1 power clean
♀ 6-lb. ball, 55-lb. clean
♂ 10-lb. ball, 75-lb. clean
Fittestry | CrossFit Long Beach 