6 rounds for time of:
2 rope climbs
10 ring dips
12 GHD sit-ups
Post time to comments.
Scaling:
Each round should be fast and nearly unbroken. Modify the exercises and reduce reps to allow you to maintain intensity throughout the workout.
Intermediate Option:
6 rounds for time of:
1 rope climbs
7 ring dips
9 GHD sit-ups
Beginner Option:
4 rounds for time of:
2 assisted rope climbs
10 assisted dips
12 AbMat sit-ups
Hope
3 rounds of:
Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups
♀ 55 lb., 20-in. box
♂ 75 lb., 24-in. box
Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the call of “rotate,” the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.
Add your points and post them to comments.
Scaling:
Though identical in structure, each exercise in Hope is considerably more difficult than those in Fight Gone Bad. Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.
Beginner Option:
Burpees
Power snatches
Box step-ups
Squats
Ring rows
♀ 15 lb., 12-in. box
♂ 25 lb., 16-in. box
4 rounds for time of:
Run 400 m
50 walking lunges
Post time to comments.
Scaling:
Reduce the volume to complete this workout in 16 minutes or less.
Intermediate Option:
4 rounds for time of:
Run 400 m
40 walking lunges
Beginner Option:
4 rounds for time of:
Run 200 m
25 walking lunges
Rest day! Enjoy the sun
Complete both 21.3 and 21.4 back-to-back with no rest in between.
Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.
Visit the Games Website for full event details.
Post scores to comments and/or submit your scores as part of the 2021 NOBULL CrossFit Games Open.
Run 5,000 meters
Post time to comments.
Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.
Beginner Option:
Jog for 20 minutes
Rest day!
Complete as many rounds as possible in 10 minutes of:
50 double-unders
100-m farmers carry
♀ 35-lb. DBs ♂ 50-lb. DBs
Post rounds completed to comments.
Scaling:
Look back at workout 210313 and choose slightly heavier dumbbells. Choose loading and modifications that allow you to keep moving at high intensity.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
35 double-unders
100-m farmers carry
♀ 30-lb. DBs ♂ 40-lb. DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
50 single-unders
100-m farmers carry
♀ 15-lb. DBs ♂ 25-lb. DBs
Muscle snatch 1-1-1-1-1 reps
Power snatch 1-1-1-1-1 reps
Squat snatch 1-1-1-1-1 reps
Post loads to comments.
Scaling:
Most athletes will be able to do this workout as prescribed. This progression of snatch variations should prepare you well for the attempts 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.
Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Post rounds completed to comments.
Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats
Fittestry | CrossFit Long Beach 