For time:
10 muscle-ups
100 squats
10 muscle-ups
100-cal. row
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Scaling:
Modify the muscle-ups to pull and push exercises. Newer athletes should reduce the reps to keep this workout in the 12- to 15-minute range.
Intermediate Option:
For time:
7 muscle-ups
100 squats
7 muscle-ups
100-cal. row
Beginner Option:
For time:
5 sets of: 3 assisted pull-ups + 3 push-ups
50 squats
5 sets of: 3 assisted pull-ups + 3 push-ups
50-cal. row
Push press 5-5-5-5-5 reps
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Scaling:
All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Rest day!
10 rounds for time of:
5 front squats
5 parallette handstand push-ups
♀ 145 lb. ♂ 205 lb.
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Compare to 150309.
Scaling:
Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.
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.
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
♀ 35-lb. DBs, 20-in. box
♂ 50-lb. DBs, 24-in. box
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Compare to 181001.
Scaling:
Reduce the dumbbell weight and overall volume of this workout in order to complete the work in the 8-12 minute range.
Intermediate Option:
For time:
30 toes-to-bars
40 single-arm dumbbell snatches
50 dumbbell box step-overs
40 single-arm dumbbell snatches
30 toes-to-bars
♀ 25-lb. DBs, 20-in box
♂ 35-lb. DBs, 24-in. box
Beginner Option:
For time:
15 hanging knee raises
20 single-arm dumbbell snatches
25 dumbbell box step-overs
20 single-arm dumbbell snatches
15 hanging knee raises
♀ 10-lb. DBs, 12-in. box
♂ 15-lb. DBs, 16-in. box
Rest day!
Hang power clean and push jerk 3-3-3-3-3-3-3 reps
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Scaling:
Most athletes can attempt the hang power clean and push jerks 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.
3 rounds for time of:
Row 500 meters
Run 400 meters
30 GHD sit-ups
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Scaling:
Beginning athletes can use warm-up time to allow for controlled exposure to the GHD, while choosing abmat sit-ups for the workout portion. Push hard on the monostructural work, aiming to complete a round in 6 minutes or less.
Intermediate Option:
3 rounds for time of:
Row 500 meters
Run 400 meters
20 GHD sit-ups
Beginner Option:
3 rounds for time of:
Row 250 meters
Run 200 meters
20 sit-ups
5 rounds for time of:
50-ft. dumbbell front-rack lunge
25 pull-ups
♀ 35-lb. DBs ♂ 50-lb. DBs
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Scaling:
This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with shorts working sets followed by a quick rest. New athletes should reduce the overall volume.
Intermediate Option:
5 rounds for time of:
50-ft. dumbbell front-rack lunge
20 pull-ups
♀ 25-lb. DBs ♂ 35-lb. DBs
Beginner Option:
3 rounds for time of:
50-ft. dumbbell front-rack lunge
15 assisted pull-ups
♀ 10-lb. DBs ♂ 15-lb. DBs
Rest day!
Fittestry | CrossFit Long Beach 