Saturday July 23rd, CrossFit Zanshin athletes will put their fitness to the test, this is not the first time nor the last that we have done this workout. Here at CrossFit Zanshin or repeat workouts are called benchmark workouts. These workouts allow you and the CFZ staff the opportunity asses your progress. Interested in learning more about CrossFit, join us for a Free introductory class.
What is the Ghost Workout?
Robert “Ghost” Guerrero (31-2-1, 18 KOs) suffered a decision loss against Floyd “Money” Mayweather. In preparation for his return to the ring to fight Yoshihiro Kamegai of Japan, Guerrero undertook CrossFit as part of his strength and conditioning. In recognition of his unanimous victory over Kamegai, CrossFit HQ have named the workout “Ghost” in his honor. To this day Guerrero continues to train CrossFit and win fights. Robert was quoted saying in http://www.boxingnewsonline.net/robert-guerrero-on-harnessing-the-power-of-crossfit/ “It’s just a great workout, the cardio, the intensity and everything. It’s super-hard and then we meshed it in with boxing and tailored the workouts to mimic boxing rounds. It really stepped my game up.” “Everyone needs keep an open mind and let CrossFit work its magic, not worry about his preconceived ideas.”
“Ghost” includes the following:
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
In the video above we watch Guerrero go through the workout three times, from January 8, 2014 to June 11, 2014 in which he progressively scores 338, 506 and 747-reps.