– CONDITIONING –
– WORKOUT OF THE DAY –
CrossFit Benchmark: “Ghost”
6 Rounds for Total Reps in 23 minutes
1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest
Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds. Athletes can keep a running count from movement to movement, or add up all three during their rest period.
Tips & Strategy
Athletes will undoubtedly be able to get the most repetitions on the double-under station. That being said, don’t game the workout by slowing dramatically on the row or burpees just to get more double-unders. The true test is to complete as many reps as possible at each station. This is one of the benefits of counting each station’s reps separately. Athletes can compare and contrast each round, giving themselves a target to hit each time.
Create the standard in the first round and aim to match or best those numbers in the rounds to come.
With a one minute cap on each movement, this workout is a great opportunity for athletes who are on the fence of single- and double-unders to get some good double-under practice in.