The Ghost

Friday – October 13, 2017 – 171013
Context:  Competition
Dynamic Warm Up Option: 2 sets of: suitcase or oh carry (10-20m) + 10 goblet squats + 10 push ups + 10 sit up. Then 5 inch worms and 3 Crab Bridges.
Mobility: Ankle
Skill Practice Warm Up: Spend 10 minutes working up to a challenging deadlift (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “The Ghost“
6 rounds, 1 min per station, of:
Row (calories)
Double Under
Rest 1 min
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Men: 350-700 reps, about 150 reps per round. Women: 250-600 reps, about 120 reps per round.
Compare to: The Ghost (BTWB Classic)
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 interval 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: 3 sets of 8-10 wide grip strict pull ups in a super set with 15 glute bridges
“By the Numbers” Book References: Row p. 142, Burpees p. 415, Double Unders p. 213