CrossFit Benchmark WOD
- 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.
About the wod
Background: “The Ghost” is a workout that CrossFit created for Robert “The Ghost” Guerrero @ghostboxing that mimics a 6-round fight – each round being 3 minutes of work and 1 minute of rest.
This WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, June 17, 2014 (140617).
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.
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.
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.
In a group, if short on rowers, stagger heats by two minutes.
See also: “Fight Gone Bad“