Manion
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb ♂ 135 lb
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Compare to 210429.
Scaling:
This Hero workout is long, with a high volume of running and squats. Reduce the reps and load to keep the workout under 40 minutes.
Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats
♀ 75 lb ♂ 115 lb
Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats
♀ 35 lb ♂ 45 lb
For time:
10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
♀ 20 in ♂ 24 in
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Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.
Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks
♀ 20 in ♂ 24 in
Beginner Option:
For time:
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks
♀ 12 in ♂ 18 in
12-9-6 reps for time of:
Deadlifts
Bar muscle-ups
♀ 205 lb ♂ 315 lb
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Compare to 200207.
Scaling:
This couplet is meant to be heavy and high skill. Reduce the load and modify the muscle-up to keep this one under 10 minutes. Elite athletes will be closer to 5 minutes or less.
Intermediate Option:
12-9-6 reps of:
Deadlifts
9-6-3 reps of:
Bar muscle-ups
♀ 185 lb ♂ 265 lb
Beginner Option:
12-9-6 reps for time of:
Deadlifts
Assisted strict pull-ups
♀ 95 lb ♂ 135 lb
Complete as many rounds as possible in 12 minutes of:
10 burpees
25 double-unders
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Compare to 130627.
Scaling:
If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so you can keep moving.
Beginner Option:
Complete as many rounds as possible in 7 minutes of:
7 burpees
25 single-unders
Overhead squat 5-5-3-3-3-1-1-1-1-1 reps
Then,
Row 2,000 m
Post OHS loads and row time to comments.
Scaling:
Most athletes should be able to do this workout as prescribed. Deconditioned athletes can row for total meters in 10 minutes.
Rest day!
Rest day!
4 rounds for time of:
30 single-leg squats
15 sumo deadlift high pulls
♀ 75 lb ♂ 115 lb
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Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video. Reduce the load on the SDHP.
Intermediate Option:
4 rounds for time of:
20 single-leg squats
15 sumo deadlift high pulls
♀ 75 lb ♂ 115 lb
Beginner Option:
3 rounds for time of:
30 squats
15 sumo deadlift high pulls
♀ 26 lb KB ♂ 35 lb KB
Bench press 5-5-3-3-3-1-1-1-1-1 reps
Then,
Run 1 mile
Post bench press loads and run time to comments.
Compare to 020827.
Scaling:
Most athletes should be able to do this workout as prescribed. Deconditioned athletes can walk or jog a mile.
Beginner Option:
Bench press 5-5-3-3-3-1-1-1-1-1 reps
Then,
Jog 1 mile
Tommy V
For time:
21 thrusters
12 rope climbs, 15 ft
15 thrusters
9 rope climbs,15 ft
9 thrusters
6 rope climbs, 15 ft
♂ 75 lb ♀ 115 lb
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Compare to 160426.
Scaling:
This hero workout is a classic couplet of thrusters and a pull exercise. Beginner-level athletes should look back to their performance from a few months ago, on 220206, and choose a weight on the thruster that is slightly heavier. Reduce the reps or modify the pull exercise for the rope climb.
Intermediate Option:
For time:
21 thrusters
9 rope climbs, 15 ft
15 thrusters
6 rope climbs,15 ft
9 thrusters
3 rope climbs, 15 ft
♂ 75 lb ♀ 115 lb
Beginner Option:
For time:
21 thrusters
12 rope climbs, lying to standing
15 thrusters
9 rope climbs, lying to standing
9 thrusters
6 rope climbs, lying to standing
♂ 45 lb ♀ 65 lb
Fittestry | CrossFit Long Beach 