The Ghost

Thursday – February 15, 2018 – 180215
Context:  Competition– Pacing for your best score on a FGB style workout like this
Dynamic Warm Up Option: 3 sets of 2 crab bridge and 10-15 hollow rocks, 8 air squats, then 3 sets of 5 with an empty bar: shoulder press, push press, push jerk, reverse lunge
Mobility: Shoulder
Skill Practice Warm Up: Spend 8 minutes working up to a challenging jerk out of the rack (80-90%), or perform 4 reps on the minute for 5 minutes from the floor (at 50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “The Ghost“
6 rounds, 1 min per station
Row (calories)
Double Unders
Rest 1 min
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 350-700 reps, about 150 reps per round for men. Women: 250-600 reps, about 120 reps per round.
Compare to: October 13, 2017  BTWB – The Ghost
Coaching Tips: Even if you cannot do more than one double under at a time, consider doing this one at the ‘Performance’ (Rx) level for record keeping purposes. Make sure you get set up on the rower during the rest inerval each round. If you aren’t great at rowing and you want more burpees, start getting off before the minute is up (the same thing goes for double unders). Make sure you are using your wrists for the DUs to save your shoulders for the burpees later on.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Row p. 142, Burpee p. 415, Double Unders p. 213