Deadlift 5-5-3-3-3-1-1-1-1 reps
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Compare to 190912.
Scaling:
The descending rep scheme for this heavy day makes it appropriate for all skill levels. The early sets offer ample practice time with the deadlift before weight is added for the smaller sets.
Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.
Post choice of workout and result to comments.
Compare to 210531.
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.
5 rounds for time of:
Swim 200 meters
Rest 2 minutes
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Compare to 180331.
Scaling:
Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.
Intermediate Option:
5 rounds for time of:
Swim 150 meters
Rest 2 minutes
Beginner Option:
5 rounds for time of:
Swim 100 meters
Rest 2 minutes
Rest day!
Rest day!
Back thruster 1-1-1-1-1-1-1 reps
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Scaling:
Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the standard thruster from the front rack.
Beginner Option:
Thruster 5-5-3-3-3-1-1-1 reps
For time:
Row 1,000 meters
Then, 5 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
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Compare to 160102.
Scaling:
Beginner-level athletes can use the warm-up to allow for controlled exposure to the GHD machine, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the volume on the GHD.
Intermediate Option:
For time:
Row 1,000 meters
Then, 4 rounds of:
20 back extensions
16 GHD sit-ups
Then, row 1,000 meters
Beginner Option:
For time:
Row 500 meters
Then, 3 rounds of:
15 back extensions
6 GHD sit-ups, to parallel
10 sit-ups
Then, row 500 meters
Five 2.5-minute rounds of:
Run 400 meters
Max-rep overhead squats
♀ 65 lb ♂ 95 lb
There is no rest between rounds.
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Scaling:
If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Three 2.5-minute rounds of:
Run 300 meters
Max-rep overhead squats
♀ 35 lb ♂ 45 lb
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats
♀ 25-lb DBs, use one for pull-ups
♂ 35-lb DBs, use one for pull-ups
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Compare to 191105.
Scaling:
Reduce the weight in order to complete each exercise with minimal rest or transition time.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups
6 push-ups on dumbbells
9 dumbbell squats
♀ 15-lb DBs, use one for pull-ups
♂ 25-lb DBs, use one for pull-ups
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 push-ups
9 dumbbell squats
♀ 10-lb DBs
♂ 20-lb DBs
Semifinal Event 2
Make 3 attempts, for load, of:
3 cleans + 2 front squats + 1 jerk
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Scaling:
This heavy day is a barbell complex. Newer athletes should spend time drilling the mechanics of each movement, start light, and slowly add weight as they become comfortable.
Fittestry | CrossFit Long Beach 