CrossFit – Sat, Jun 21
2 Sets
6 Inchworm Push-Ups
1000m Row, For Time
Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.
5 Dual Kettlebell Front Squats @ moderate load
2 Partial Wall Walks
5 Dual Kettlebell Front Squats @ working load
2 Full Wall Walks
20:00 Partner AMRAP
300/250m Row
10 Dual Kettlebell Front Squat
3 Wall Walks
Kettlebells: 2 x 53/35lb, 24/16kg
*Alternating Full Round with a Partner for Rounds + Reps
Goal: 8–10 Total Rounds (4–5 per partner)
Stimulus: High Intensity 1:1 Intervals and Midline + Quad Stamina
RPE: 7.5–8/10
Primary Objective: Consistent, unbroken movement on squats and wall walks (this means not stopping here to rest on the floor)
Secondary Objective: Keep transitions sharp and rowing pace steady across rounds
Level 2:
Kettlebells: 2 x 35/18lb, 16/8kg
*Alternating Full Round with a Partner for Rounds + Reps
Level 1:
20:00 Partner AMRAP
250/200m Row
10 Goblet Squat
3 Wall Walks to 30in off Wall
Kettlebell: 1 x 35/18lb, 16/8kg
*Alternating Full Round with a Partner for Rounds + Reps
Masters 55+:
20:00 Partner AMRAP
300/250m Row
10 Dual Kettlebell Front Squat
3 Wall Walks to 20in off Wall
Kettlebells: 2 x 35/18lb, 16/8kg
*Alternating Full Round with a Partner for Rounds + Reps
Competitor:
20:00 Partner AMRAP
300/250m Row
10 Dual Kettlebell Front Squat
5 Wall Walks
Kettlebells: 2 x 70/53lb, 32/24kg
*Alternating Full Round with a Partner for Rounds + Reps
Travel /Hotel Gym : Solo
8 Sets
200m Run
10 Dual Kettlebell or Dumbbell Front Squat
3 Wall Walks
5 Sets: For Quality
:30 Flutter Kicks
Rest :15
:30 Scissor Kicks
Rest :15
:30 Tall Plank Knees to Elbows
Rest :15
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Updog Pose
