CrossFit – Sat, Aug 1
General Warm-Up
2 x
1:00 Cardio Choice
20 Plank Shoulder Taps
5/5 Single Arm Dumbbell Upright Row
5/5 Single Arm Dumbbell Strict Press
Warm-Up Game
Rowing Golf
1000m Row with a Partner
Athlete 1 Rows from 0-100m, they will stop rowing between 70-90m from the 100m mark and let it roll. For every meter over or under the 100m mark, each partner must perform that number of burpees before partners switch and Athlete 2 now picks up wherever Athlete 1 left the meters and rows to 200m with the same style of flow, with Athlete 2 stopping rowing between 170-190m to let the meters roll towards 200m. Again, for every meter over or under 200m both partners must complete that number of burpees prior to switching and having Athlete 1 get back on the rower to row towards 300m. This continues until 1000m.
3-Person Team Waterfall
24:00 AMRAP
12/9 Calorie Row
12/9 Calorie Echo Bike
12 Alternating Dumbbell Hang Snatch
12/9 Push-Ups
Score = Total Rounds + Reps
Dumbbells: 50/35lb (22.5/15kg)
Waterfall Format: At 3-2-1 Go, Athlete 1 starts on the Row. Once Athlete 1 finishes the Row and moves to the Echo Bike, Athlete 2 begins on the Row. When Athlete 1 finishes the Echo Bike and moves to the Dumbbell Hang Snatches, Athlete 2 advances to the Echo Bike and Athlete 3 begins on the Row. From there, each athlete continues progressing station-to-station in the same order for the remainder of the workout. Athletes may only move to the next station once it has been cleared by the teammate ahead of them. The objective is to create a continuous flow of movement, staying close enough to keep the workout moving while avoiding bottlenecks. Strong communication and consistent pacing are just as important as fitness: work efficiently, stay aware of your teammates, and keep the waterfall flowing.
Goals: 7-8 Rounds Per Athlete
Stimulus: Muscular Endurance / Machine Conditioning
RPE: 8/10
Primary Objective: Limit total rest by staying just ahead of the pace of your teammates, creating a seamless and continuous waterfall flow for the full 24 minutes.
Secondary Objective: Strong communication and team focus; every athlete should know where their teammates are at all times and adjust their pace before a bottleneck forms, not after.
Level 2:
12/9 Calorie Row
12/9 Calorie Echo Bike
12 Alternating Dumbbell Hang Snatch
12/9 Push-Ups
Dumbbells: 35/25lb (16/11kg)
Level 1:
10/8 Calorie Row
10/8 Calorie Echo Bike
10 Alternating Dumbbell Hang Snatch
10/8 Push-Ups or Elevated Push-Ups
Dumbbells: 25/15lb (11/7kg)
Masters 55+:
10/8 Calorie Row
10/8 Calorie Echo Bike
10 Alternating Dumbbell Hang Snatch
10/8 Push-Ups
Dumbbells: 35/25lb (16/11kg)
Competitor:
24:00 AMRAP
15/12 Calorie Row
15/12 Calorie Echo Bike
12 Alternating Dumbbell Hang Snatch
15/12 Push-Ups
Dumbbells: 70/50lb, 32/22.5kg
Hotel Gym / Travel:
24:00 AMRAP
:45 Hard Bike or 200m Run
:45 Hard Bike or 200m Run (same or alternate)
12 Alternating Dumbbell Hang Snatch, heaviest available
12/9 Push-Ups
For Completion:
4 Sets
:30 Ring Shoulder Extension Stretch
:30/:30 Seated 90-90 Hold (Focus Internal Rotation of Hip)
5/5 Half Kneeling Wall Rotations
:30 Puppy Dog Pose
