6. Hero WOD Garrett
25 Ring handstand push-ups
Garrett is a Hero WOD which honours Marine Capt. Garrett T. “Tubes” Lawton (✝August 4th, 2008). Ring handstand push-ups were a challenge back at the 2010 CrossFit Games, but should be no problem to any high level athlete today. If you’re looking to scale down this workout, keep your feet on the floor and do regular ring push-ups instead.
7. Tabata Something Else
Complete all 32 intervals:
Tabata Something Else is a Crossfit workout anyone can do it. Twenty seconds of work, ten seconds of rest: 8 rounds for each exercise. All together, the WOD has 32 intervals of 20 second work. If you can’t perform pull-ups and push-ups yet, do ring rows and box push-ups instead.
Score: a sum up of reps done within 32 intervals.
8. Hero WOD Jason
Jason is a Hero WOD which honours S01 Jason Dale Lewis (✝July, 2007). The workout starts with 100 squats and 5 muscles-ups. Following a scheme of -25 for squats and +5 for muscle-ups, the workout finishes with 25 and 20 reps. If you can’t perform a muscle-up, scale it: How To Scale A Muscle Up.
Score: time it took you to complete all the reps.
9. The Migraine
This workout was made to practice patience as well as double-unders under fatigue. Start with 1000 meter row and 100 double-unders. Continue with 900 meters and 90 double-unders. Follow this scheme until you complete the last set of 100 meter row and 10 double-unders. All together this means 5.5 kilometer row and 550 double-unders.
Score: time it took you to complete all reps and meters.
10. TAG 2015 Qualifier 1
Within 2o min time frame:
100 burpees over the rower
row for max distance
Start with burpees. When you finish the last rep, 100 burpees, jump on the rower and max out until 20 minutes are over. If you need a good mental training this Crossfit workout will definitely do its job properly.
Score: total distance rowed in meters.