5 rounds for time of:
1-min. handstand hold
21 toes-to-bars
Post time to comments.
Compare to 190717.
Scaling:
This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.
Intermediate Option:
4 rounds for time of:
1-min. handstand hold
21 toes-to-bars
Beginner Option:
4 rounds for time of:
1-min. plank hold
21 sit-ups
Hero workout of your choice.
Review the list of 202 heroes and honor one with an all-out effort.
Post choice of workout and result to comments.
Compare to 200525.
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.
Rest day!
5 rounds for time of:
Row 500 meters
7 thrusters
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 101202.
Scaling:
Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.
Intermediate Option:
5 rounds for time of:
Row 500 meters
7 thrusters
♀ 85 lb. ♂ 115 lb.
Beginner Option:
3 rounds for time of:
Row 500 meters
7 thrusters
♀ 45 lb. ♂ 65 lb.
Power clean 5-3-3-1-1-1 reps
Post loads to comments.
Compare to 210131.
Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Rest day!
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 L pull-ups
♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments.
Compare to 141014.
Scaling:
Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 kipping L pull-ups
♀ 75 lb. ♂ 115 lb.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 assisted pull-ups
21 sit-ups
♀ 45 lb. ♂ 65 lb.
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope
Post time to comments.
Compare to 150323.
Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.
Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope
Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing
♀ 10-lb. DB
♂ 15-lb. DB
21-18-15-12-9-6-3 reps for time of:
Triple-unders
Echo Bike (calories)
Post time to comments.
Compare to 180416.
Scaling:
This couplet pairs a high-skill, explosive, and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.
Intermediate Option:
21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)
*Use the worst jump rope you can find or even an old piece of rope to make these more difficult than normal.
Beginner Option:
For time:
45 single-unders
15-cal. bike
36 single-unders
12-cal. bike
27 single-unders
9-cal. bike
18 single-unders
6-cal. bike
9 single-unders
3-cal. bike
Rest day!
Fittestry | CrossFit Long Beach 