“The Ghost” Class WOD
- 6 Rounds for Total Reps in 23 minutes
- “The Ghost”
- 1:00 Calorie Row
- 1:00 Burpees
- 1:00 Double Unders
- 1:00 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.
With a one minute cap on each movement, today is a great day for athletes who are on the fence of single and double unders to get some good double under practice in.
If short on rowers, stagger heats by two minutes.
About the wod
Background: “The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest. See more on “The Ghost” WOD page.
Strategy: Athletes will undoubtedly be able to perform the most repetitions out of all the movements on the double under station. That being said, we don’t want to game the workout by slowing dramatically on the row or burpees 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 stations reps separately. Athletes can compare and contrast each round, giving themselves a target to hit each time.
While we don’t want to game it, there is some strategy involved to get the most out of each movement. We can think of each movement as a 3-minute effort in itself. What pace would we be able to hold for three minutes on the rower, burpees, and rope? Thinking of these as one minute stations may mean that athletes come out hot in the first round, only to fall off big later on. Create the standard in the first round and aim to match or best those numbers in the rounds to come.