3 rounds for time of:
Row 500 meters
21 burpees
Run 400 meters
Post time to comments.
Compare to 220110.
Scaling:
Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18-minute range.
Beginner Option:
3 rounds for time of:
Row 350 meters
12 burpees
Run 200 meters
Complete as many rounds as possible in 5 minutes:
30 double-unders
5 power cleans
♀ 95 lb ♂ 135 lb
Post rounds and reps completed to comments.
Scaling:
Pedal to the metal today with this quick couplet. The power cleans should be a moderate weight that allows you to complete sets of 5 throughout. Start with an aggressive pace and try to maintain it.
Intermediate Option:
Complete as many rounds as possible in 5 minutes:
30 double-unders
5 power cleans
♀ 75 lb ♂ 115 lb
Beginner Option:
Complete as many rounds as possible in 5 minutes:
30 single-unders
5 power cleans
♀ 35 lb ♂ 45 lb
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
If you’ve finished the workout before, this time add 1 rep to each exercise — i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute — and see if you can go the full 30 minutes.
Post results to comments.
Compare to 211014.
Scaling:
For intermediate athletes, this benchmark has a built-in scale by requiring you to continue after you fail to meet the interval. Newer athletes should modify the movements and reps but try to maintain a similar interval structure.
Beginner Option:
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats
If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.
Dumbbell clean and jerk 5-5-5-5-5 reps
Deadlift 5-5-3-3-1-1-1 reps
Post loads to comments.
Similar to 130419 and 221217.
Scaling:
Go as heavy as possible on the dumbbell clean and jerks. For the deadlifts, pick loads that allow you to attempt a PR in the later sets. If you are not comfortable performing heavy deadlifts, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option:
Dumbbell clean and jerk 5-5-5-5-5
Deadlift 5-5-3-3-3
Rest day!
Rest day!
Run 10,000 meters, preferably on a trail.
Post time to comments.
Similar to 210723.
Scaling:
This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.
Beginner Option:
For distance:
Jog or walk 40 minutes
10 rounds for time of:
5 weighted push-ups
10 push-ups
♀ 25 lb plate ♂ 45 lb plate
For the weighted push-ups place a 25/45-lb. plate on the back and drop the plate after the fifth rep. Then, continue with unweighted push-ups.
Scaling:
Today’s workout will challenge your pushing stamina. Choose a weight that allow you to complete the early rounds unbroken.
Intermediate Option:
10 rounds for time of:
5 weighted push-ups
7 strict push-ups
♀ 15 lb plate ♂ 25 lb plate
Beginner Option:
7 rounds for time of:
10 banded push-ups
For time:
Move 700 lb of odd objects 50 yards out and 50 yards back.
Use plates, dumbbells, sandbags, firewood, or whatever you can find to accumulate approximately 700 lb.
Post time and type of objects moved to comments.
Compare to 150723.
Scaling:
Today’s workout is a throwback to the 2010 and 2015 CrossFit Games. If you are a newer athlete, reduce the overall load and have fun moving odd objects for about 10 minutes of continuous movement.
Beginner Option:
For 8 minutes:
Move odd objects 50 yards out and 50 yards back.
Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate as much weight as possible in 8 minutes.
20-minute AMRAP:
1,000-m row
50 GHD sit-ups
500-m row
25 V-ups
Scaling:
Today’s workout will tax your midline. If you are less familiar with the GHD machine, use your warm-up for controlled exposure to the GHD, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the reps or incorporate a mixture of both GHD and AbMat sit-ups.
Intermediate option:
20-minute AMRAP:
1,000-m row
25 GHD sit-ups
25 sit-ups
500-m row
25 V-ups
Beginner option:
15-minute AMRAP:
800-m row
50 sit-ups
400-m row
25 hollow rocks
Fittestry | CrossFit Long Beach 