Rest day!
Month: July 2021
WOD Saturday 07-31-2021
For time:
550-yard sprint
Then,
Deadlift 5-5-5 reps
Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.
Scaling:
Today’s workout is two separate max efforts. A run sprint, followed by a heavy 5-rep max deadlift. Most athletes can do this workout as prescribed. On the deadlift, intermediate athletes should build to a heavy set of 5, while newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
WOD Friday 07-30-2021
CrossFit Games Event 4
10-9-8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks
♀ 135 lb. (Virtual Games use 65 lb.)
♂ 185 lb. (Virtual Games use 95 lb.)
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Scaling:
While equal reps of wall walks to Open Workout 21.1, when paired with a thruster the demand on your shoulder stamina will be even higher. Most athletes should scale the loading on the thruster so that each round can be completed in 1-2 sets. Newer athletes should reduce the overall volume and modify the wall walk.
Intermediate Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks
♀ 95 lb. ♂ 135 lb.
Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
Thrusters
Wall walks, partially up the wall
♀ 45 lb. ♂ 65 lb.
WOD Thursday 07-29-2021
Rest day!
WOD Wednesday 07-28-2021
For time:
5,000-m row
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WOD Tuesday 07-27-2021
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
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Compare 200325.
Scaling
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
Beginner Option
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
♀ 8-kg KB ♂ 12-kg KB
WOD Monday 07-26-2021
Back squat 5-5-5-5-5 reps
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Compare to 210215.
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.
WOD Sunday 07-25-2021
Rest day!
WOD Saturday 07-24-2021
Run 10,000 meters
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Compare to 200628.
Scaling:
This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.
Beginner Option:
For distance:
Jog or walk 40 minutes
WOD Friday 07-23-2021
5 rounds for time of:
5 deadlifts
10 burpees
♀ 185 lb. ♂ 275 lb.
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Compare to 180710.
Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.
Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees
Men: 225 lb.
Women: 155 lb.
Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees
Men: 135 lb.
Women: 95 lb.
Fittestry | CrossFit Long Beach 