Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
Post loads to comments.
Compare to 210804.
Scaling:
Newer athletes should treat today as an opportunity to practice and get comfortable with heavy lifts. Intermediate athletes should attempt max-effort lifts for each movement.
Beginner Option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute of rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.
Compare to 140617.
Scaling:
Experienced athletes should work hard each minute and attempt to PR. Beginner athletes should follow the format and reduce the number of rounds.
Beginner Option:
3 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of jump rope
1 minute of rest
Rest day!
12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols
Perform the workout like the “12 Days of Christmas” song. In round 1, perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Compare to 201225.
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 205 lb ♂ 315 lb
Post reps completed each round to comments.
Scaling:
Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.
Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 175 lb ♂ 255 lb
Beginner Option:
Five 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 95 lb ♂ 135 lb
Rest day!
Half Collin
3 rounds for time of:
400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls
♀ 35-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 50-lb bag, 115-lb press, 24-in box, 95-lb SDHP
Post time to comments.
Compare to 101121 (similar).
Scaling:
Reduce the loading so you can work through the sets with minimal rest and complete the workout in 15 minutes or less.
Intermediate Option:
3 rounds for time of:
400-m sandbag carry
12 push presses
12 box jumps
12 sumo deadlift high pulls
♀ 20-lb bag, 75-lb press, 20-in box, 65-lb SDHP
♂ 35-lb bag, 115-lb press, 24-in box, 95-lb SDHP
Beginner Option:
3 rounds for time of:
400-m run
12 push presses
12 box jumps
12 sumo deadlift high pulls
♀ 35-lb press, 12-in box, 22-lb SDHP
♂ 45-lb press, 20-in box, 35-lb SDHP
Complete as many rounds as possible in 10 minutes of:
15 wall-ball shots
1 rope climb, 15 ft
♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft
Post rounds completed to comments.
Compare to 110827.
Scaling:
Experienced athletes should be able to hold ~1 round each minute. Newer athletes should focus on quality movement, and worry less about the time.
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
10 wall-ball shots
1 rope climb, lying to standing
♀ 6-lb ball
♂ 10-lb ball
Pyramid Double Helen
For time:
Run 1,200 meters
63 kettlebell swing
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Post time to comments.
Compare to 200820.
Scaling:
Reduce the load on the kettlebell and modify the movements in order to complete the workout in 20 minutes or less.
Intermediate Option: For time:
Run 1,200 meters
45 kettlebell swing
27 pull-ups
Run 800 meters
30 kettlebell swings
18 pull-ups
Run 400 meters
15 kettlebell swings
9 pull-ups
♀ 16-kg KB ♂ 24-kg KB
Beginner Option:
3 rounds for time of:
Run 400 meters
15 kettlebell swings
9 jumping pull-ups
♀ 8-kg KB ♂ 12-kg KB
Rest day!
Fittestry | CrossFit Long Beach 