CrossFit – Sat, Oct 1

Goals: Complete all 30 rounds within each minute

Stimulus: Muscular Endurance

RPE: 9/10

Primary Objective: Complete every prescribed round within the minute across all 30 minutes, looking to leave 15 seconds of transition time on each

Secondary Objective: Maintain a steady pace throughout, keeping the workout steady, with breathing and heart rate under control.

Workout Strategy

Thirty minutes, five movements, six full trips through the rotation. The only way to survive this workout with a complete score is to pace the machines in the first two rounds as if you have 28 minutes left, because you do. The row and ski should feel like a strong, controlled effort, not a sprint. If you are finishing the calorie targets with 25 or more seconds left in round one, you went too hard. The goal is 15 seconds of transition time, which means finishing each movement with enough runway to get to the next station and settle before the minute flips. GHD sit-ups are your rhythm movement; find a smooth, consistent pace and breathe through them. Burpee box jumps are the highest output piece in the rotation, so be deliberate and smooth here. The farmers carry is your opportunity to walk with purpose and decompress the breathing before the row comes back around. Load selection matters here: pick a kettlebell weight you can carry 100 feet unbroken every time. If you have to set it down, you have gone too heavy.

Modifications / Adjustments

Calorie Row: Reduce to 12/9 calories / 150m Run substitution / Reduce damper and target strokes per minute

GHD Sit-Ups: Reduce reps / AbMat Sit-Ups / V-Ups / Tuck-Ups / Med-ball Weighted Sit-Ups

Calorie Ski Erg: Reduce to 12/9 calories / 150m Run or 6 Shuttle Runs / Bike substitution or equivalent calories.

Burpee Box Jumps: Reduce reps / Burpees to Target / Box Step-Up and Over / Reduce box height to 20/16in

Kettlebell Farmers Carry: Reduce loads / Single Kettlebell Suitcase Carry

Hotel Gym / Travel:

Minute 1: 1:00 Max Calorie Bike or 200m Run

Minute 2: 15 AbMat Sit-Ups or V-Ups

Minute 3: 1:00 Max Calorie Bike or 200m Run

Minute 4: 10 Burpees to Target

Minute 5: 100ft (30m) Dumbbell Farmers Carry, heaviest available

Big Class Option:

Assign dedicated machines and GHD stations at the brief. It is best to give athletes numbers and have them stay to those and start on different stations to allow for an even flow of this workout. Alternatively sub any machine for the ski and weighted med-ball sit-ups for the GHD.