Bike 10,000 meters
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Compare to 180621.
Scaling:
Experienced athletes should try for a PR in this benchmark distance bike. Newer athletes can reduce the distance. If you don’t have a bike or stationary bike, choose a different monostructural exercise and pick a distance that should take around 20 minutes to complete.
Beginner Option:
Bike 5,000 meters
Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps
♀ 35-lb DBs, 20-in box
♂ 50-lb DBs, 24-in box
Scaling:
Reduce the loading on the lunges and shoot to complete each round in under 2 minutes.
Intermediate Option:
Every 3 minutes for 5 rounds complete:
20 dumbbell walking lunges
20 burpee box jumps
♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box
Beginner Option:
Every 3 minutes for 4 rounds complete:
14 dumbbell walking lunges
14 burpee box step-ups
♀ 15-lb DBs, 12-in box
♂ 20-lb DBs, 20-in box
Strict Fran
21-15-9 reps for time of:
Thrusters
Strict pull-ups
♀ 65 lb ♂ 95 lb
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Compare to 190218.
Scaling:
If you are unable to complete 10 consecutive strict pull-ups, scale the movement to a kipping pull-up or ring row. Reduce the load on the barbell.
Intermediate Option:
For time:
21 thrusters
15 strict pull-ups
15 thrusters
12 strict pull-ups
9 thrusters
9 strict pull-ups
♀ 65 lb ♂ 95 lb
Beginner Option:
21-15-9 reps for time of:
Thrusters
Ring rows
♀ 35 lb ♂ 45 lb
Power snatch 5-5-5-5-5
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Scaling:
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Rest day!
Rest day!
Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees
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Compare to 171123.
Scaling:
Set a goal pace for this workout that is approximately 1 minute slower than your 1-mile pace. If you do not know your 1-mile pace, start with a comfortable, conversational pace for the workout. Select a number of burpees that you can perform with no rest.
Beginner Option:
Run for 25 minutes
Every 5 minutes, stop and perform 10 burpees
Set a goal to cover the same distance during each 5-minute segment to keep your pace consistent. If you are able to complete the burpees in less than :30, consider increasing to 15 burpees for the workout.
Sumo deadlift 10-10-10-10-10 reps
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Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.
Rocket
Complete as many rounds as possible in 30 minutes of:
50-yard swim
10 push-ups
15 squats
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Compare to 140906.
Scaling:
If you do not have access to a pool or open-water swimming for this Hero workout, substitute with a monostructural piece for about 1 minute, i.e. run, bike, or row.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
25-yard swim
5 push-ups
10 squats
For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups
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Compare to 160207.
Scaling:
Newer athletes should reduce the distance on the rower, and modify the GHD sit-up to an AbMat sit-up, but practice the GHD work during warm-up. Intermediate athletes can do this workout as prescribed.
Beginner Option:
For time:
Row 250 meters
50 sit-ups
Row 500 meters
30 sit-ups
Row 1,000 meters
20 sit-ups
Fittestry | CrossFit Long Beach 