Rest day!
Author: ChadX
WOD Wednesday 06-02-2021
Practice SLIPS for 20 minutes.
Deadlift 5-3-3-1-1-1 reps
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Compare to 200301.
Scaling:
Watch “Warming Up With SLIPS.” For this heavy day, experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.
WOD Tuesday 06-01-2021
5 rounds for time of:
1-min. handstand hold
21 toes-to-bars
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Compare to 190717.
Scaling:
This couplet is demanding on the midline and shoulders. Athletes lacking the strength to hold an upside-down position should lower their feet for an elevated plank hold or a plank with feet on the ground.
Intermediate Option:
4 rounds for time of:
1-min. handstand hold
21 toes-to-bars
Beginner Option:
4 rounds for time of:
1-min. plank hold
21 sit-ups
WOD Monday 05-31-2021
Hero workout of your choice.
Review the list of 202 heroes and honor one with an all-out effort.
Post choice of workout and result to comments.
Compare to 200525.
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.
WOD Sunday 05-30-2021
Rest day!
WOD Saturday 05-29-2021
5 rounds for time of:
Row 500 meters
7 thrusters
♀ 95 lb. ♂ 135 lb.
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Compare to 101202.
Scaling:
Choose a thruster weight that is challenging but allows you to complete the earlier rounds unbroken. Newer athletes may choose to decrease the total volume by shortening the row or reducing rounds.
Intermediate Option:
5 rounds for time of:
Row 500 meters
7 thrusters
♀ 85 lb. ♂ 115 lb.
Beginner Option:
3 rounds for time of:
Row 500 meters
7 thrusters
♀ 45 lb. ♂ 65 lb.
WOD Friday 05-28-2021
Power clean 5-3-3-1-1-1 reps
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Compare to 210131.
Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
WOD Thursday 05-27-2021
Rest day!
WOD Wednesday 05-26-2021
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 L pull-ups
♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments.
Compare to 141014.
Scaling:
Reduce the load and choose a pull modification that allows you to complete at least 5 reps when fresh.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 kipping L pull-ups
♀ 75 lb. ♂ 115 lb.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 assisted pull-ups
21 sit-ups
♀ 45 lb. ♂ 65 lb.
WOD Tuesday 05-25-2021
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope
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Compare to 150323.
Scaling:
Reduce the load of the snatches to a weight that is challenging but allows you to complete at least 10 reps unbroken when fresh. Beginners should also scale the volume.
Intermediate Option:
For time:
50 dumbbell snatches
5 rope climbs
40 dumbbell snatches
4 rope climbs
30 dumbbell snatches
3 rope climbs
20 dumbbell snatches
2 rope climbs
10 dumbbell snatches
1 rope climb
♀ 25-lb. DB, 15-ft. rope
♂ 40-lb. DB, 15-ft. rope
Beginner Option:
For time:
40 dumbbell snatches
4 rope climbs, lying to standing
30 dumbbell snatches
3 rope climbs, lying to standing
20 dumbbell snatches
2 rope climbs, lying to standing
10 dumbbell snatches
1 rope climb, lying to standing
♀ 10-lb. DB
♂ 15-lb. DB
Fittestry | CrossFit Long Beach 