CrossFit – Sat, Nov 1
Body Heat and Activation
2 Sets
6 Inchworm Push-Ups
Rowing Golf
– Row to 1000m with a partner, alternating every 100m
– The goal is to roll into 100m directly on the dot so that you hit 100m – 200m – 300m not being over or under.
– If you stop rowing and let it roll to 100m, but it goes over to 102m or under to 98m, both partners must complete 2 burpees prior to switching partners and having the next partner row to the next 100m mark. This will be done until 1000m for time.
Specific Prep
2 Sets
6 Synchro Abmat Sit-Ups
6 Synchro Dumbbell Snatch
2 Wall Walks (Each)
*Goal here is to get used to working together, prime the system a bit and build to working loads on the dumbbell snatch
With a Partner, For Time
120/90 Cal Row (Split)
1000m Run (Together)
80 Synchro Abmat Sit-Ups (Together)
60 Burpees (Split)
40 Synchro Alternating Dumbbell Snatch (Together)
20 Wall Walks (Split)
Dumbbell: 50/35lb, 22.5/15kg
Wall Walk to 10in
Goal: 25-30 minutes
Time Cap: 35 minutes
Stimulus: This workout develops aerobic endurance, midline control, and teamwork efficiency. It blends synchronized and split efforts, requiring steady pacing and communication. The row and run build shared aerobic output, while the sit-ups, snatches, and wall walks challenge coordination and body control under fatigue.
RPE: 7–8/10 — Sustained effort that never fully redlines. Both partners should stay moving and trade off just before form or rhythm breaks down.
Primary Objective: Work on having good communication and splitting the work in a way that allows for the most consistent movement and limited rest time.
Secondary Objective: Fast transitions between movements and partner switches
Level 2:
Dumbbell: 35/25lb, 15/12kg
Wall Walk to 20in
—
Level 1:
With a Partner
100/80 Cal Row (Split)
800m Run (Together)
60 Synchro Abmat Sit-Ups (Together)
40 Burpees (Split)
20 Synchro Alternating Dumbbell Snatch (Together)
10 Wall Walks (Split)
Dumbbell: 25/15lb, 12/7kg
Wall Walk to 30in
—
Masters 55+:
With a Partner
100/80 Cal Row (Split)
800m Run (Together)
80 Synchro Abmat Sit-Ups (Together)
60 Burpees (Split)
40 Synchro Alternating Dumbbell Snatch (Together)
20 Wall Walks (Split)
Dumbbell: 30/20lb, 14/9kg
Wall Walk to 20in
—
Comp:
Dumbbell: 70/50lb, 32/22.5kg
Wall Walk to 10in
—
Travel / Hotel:
For Time:
1000m Run
80 Sit-Ups
60 Burpees
40 Alternating Dumbbell Snatch
10 Wall Walks
Dumbbell: 50/35lb, 22.5/15kg
Wall Walk to 10in
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
With a Partner:
3 Rounds (Alternate Work for 3 Rounds Each)
Partner 1: 15 Weighted Russian Twists
Partner 2: Plank Hold
Then switch
