21-15-9-6 reps for time of:
Bike calories
Handstand push-ups
Post time to comments.
Scaling:
Sprint the bike and choose modifications on the handstand push-ups that allow for big sets and minimal rest.
Intermediate Option:
For time:
21-15-9-6 reps of:
Bike calories
15-9-6-3 reps of:
Handstand push-ups
Beginner Option:
15-9-6 reps for time of:
Bike calories
Push-ups
New York Minute
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
150 wall balls
30 muscle-ups
30 clean and jerks
♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell
Post time to comments.
Scaling:
If you don’t have a partner, complete half the reps while maintaining the structure of 1 minute on, 1 minute off in the workout.
Solo Option:
Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:
75 wall balls
15 muscle-ups
15 clean and jerks
♀ 14-lb ball, 105-lb barbell
♂ 20-lb ball, 155-lb barbell
Beginner Option:
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
100 wall balls
30 ring rows + jumping dip
30 clean and jerks
♀ 6-lb ball, 45-lb barbell
♂ 10-lb ball, 55-lb barbell
Rest day!
Rest day!
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps
♀ 75 lb ♂ 115 lb
Post reps completed to comments.
Compare to 130314.
Scaling:
We have another Open benchmark workout. If you competed in 2013, check your score and go for a PR. Newer athletes can reduce the load.
Beginner Option:
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps
♀ 45 lb ♂ 65 lb
4 rounds, each for time of:
Row 1,000 meters
Rest 2 minutes
Post times to comments.
Scaling:
Newer athletes should reduce the distance to ensure they complete each round in under 5 minutes. Intermediate athletes can perform this workout as prescribed.
Beginner Option:
3 rounds, each for time of:
Row 800 meters
Rest 2 minutes
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters.
Post rounds completed to comments.
Compare to 180127.
Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters.
Hang power snatch 3-3-3-3-3-3-3
Post loads to comments.
Scaling:
Experienced athletes should go as heavy as possible for each set of 3. Newer athletes should practice solid mechanics. Watch “The Hang Power Snatch” to review the movement.
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge
♀ 35-lb DB ♂ 50-lb DB
Post time to comments.
Compare to 180924.
Scaling:
Choose a dumbbell with which you can lunge 25 ft without setting it down. Newer athletes can reduce the number of rounds, reps of the single-unders, and distance of the lunge so the workout can be completed in under 15 minutes.
Intermediate Option:
5 rounds for time of:
50 double-unders
50-ft single-arm overhead lunge
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
4 rounds for time of:
50 single-unders
50-ft single-arm lunge
♀ 10-lb DB ♂ 15-lb DB
Rest day!
Fittestry | CrossFit Long Beach 