CrossFit WORKOUT 1.1

Score Type:: Rounds and Reps

TABATA
8 SETS - 20 WORK / :10 REST

Tabata 1 - Plate Ground to OH (45/35) performance|(35/25) fitness
Tabata 2 - Box Jump (20")
Tabata 3 - Double Under
Tabata 5 - DBL KB Front Rack Hold (70/53) performance|(53/35) fitness

-Rest 1:00 b/t Tabatas-

SCALING
REPS, LOADING, VOLUME...
Today is all about recovery and moving with quality athletes will still get a great workout so encourage them not to treat this workout like a sprint, :20 is still a lot of time to get a good quantity of reps in.
MOVEMENT ADJUSTMENTS...
Plate Ground to OH -- This can be scaled for Ball Slams if no plates are available
Bottom 2 Bottom Air Squat -- If an athlete is unable to squats this can be scaled to Sit-ups
DBL KB Front Rack Hold -- Athletes can also use DBs if they are unable to find an appropriate KB weight

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CROSSFIT WORKOUT 2.2

Score Type:: Not Scored

"RUMP PUMP"

2 SETS
10 KB Split Squat (L leg forward)
10 KB Split Squat (R leg forward)
10 KB Romanian Deadlift
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Tabata style workout with a 2:1 work/rest ratio. Athletes will look to maintain a pace that they can perform the same number of reps each round. The first couple of rounds won’t affect athletes much but as they get halfway through each Tabata is when things will start to get tough. 
Pick a weight on the Plate Ground 2 Overhead that they can do all sets unbroken. Box Jumps should be done at a pace that athletes can move throughout the whole :20. The Bottom 2 Bottom Air Squat will make the legs really burn due to the fast return to the bottom position. On the bike most athletes will be tempted to go out hot! Pull them back just a tad and remind them that today is just about sweating. Have them move at a moderate pace for each set. For the KB hold, their goal is to hold for the whole 20s, with quality!
BURN Workout 1

Score Type:: Rounds and Reps

EMOM x 20 MINUTES

MIN 1 - 12/10 Cal. Row 
MIN 2 - 12 Burpee to #45 Plate

*Only score completed rounds
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The warm-up is a great opportunity to observe members’ rowing technique and get some teaching across. We want to make sure that the hips and shoulders are sliding back at the same time. As you are walking around during the warm-up and workout, take note of the chain. Is it flying all over the place or is it going back and forth in a straight line? These are small but important details to help create efficiency on that rower!

For the burpees, coach members on initiating the burpee by sending the hips and butt back, in order to load the hips to drive the movement. Make sure members are not starting their burpee by squatting; this loads the quads and doesn’t prepare the hips properly for the movement. As they jump or step forward, make sure the whole foot is in contact with the ground.
HIGH intensity today. To make sure that your newer or more deconditioned members are able to sustain their efforts, lower the calories and/or burpee repetitions. We want them to come back for more! For your veterans, add on some calories or burpees and get them to the point of crawling off that rower! Today is an opportunity to push that threshold, a bit.

Comments

Caty Broderick

Caty Broderick 3 months ago / Reply

CrossFit WORKOUT 1.1: 43 Reps

Erica Haynes

Erica Haynes 3 months ago / Reply

CrossFit WORKOUT 1.1: 43 Reps

Eamon Sullivan

Eamon Sullivan 3 months ago / Reply

CrossFit WORKOUT 1.1: 66 Reps

Travis Francis

Travis Francis 3 months ago / Reply

CrossFit WORKOUT 1.1: 43 Reps

ryan dunn

ryan dunn 3 months ago / Reply

CrossFit WORKOUT 1.1: 81 Reps

Jeffrey Green

Jeffrey Green 3 months ago / Reply

CrossFit WORKOUT 1.1: 46 Reps

Josephine Fischer 3 months ago / Reply

CrossFit WORKOUT 1.1: 48 Reps

Rudy Rodriguez 3 months ago / Reply

CrossFit WORKOUT 1.1: 37 Reps

Zak Pearlman

Zak Pearlman 3 months ago / Reply

CrossFit WORKOUT 1.1: 37 Reps

Evan Bruesehoff

Evan Bruesehoff 3 months ago / Reply

CrossFit WORKOUT 1.1: 87 Reps

Drew Warriner

Drew Warriner 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 61 Reps

Clement Wan

Clement Wan 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 45 Reps

Josh Scowden

Josh Scowden 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 51 Reps

Doug Rauls

Doug Rauls 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 48 Reps

liel levy

liel levy 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 78 Reps

Erik Beltz

Erik Beltz 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 30 Reps

Gracian Arretche

Gracian Arretche 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 66 Reps

Christina Ramirez

Christina Ramirez 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 74 Reps

Victoria Perez

Victoria Perez 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 52 Reps

Marci Laracuente 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 86 Reps

Nicole Green

Nicole Green 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 91 Reps

Lisa Kurek

Lisa Kurek 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 52 Reps

Morgan Morrison

Morgan Morrison 3 months ago / Reply

6/13/2019 - Workout 1: 20 Rounds

Brian Morrison

Brian Morrison 3 months ago / Reply

6/13/2019 - Workout 1: 20 Rounds
Notes: rower burpees, 10 cal row

Mark Fischer

Mark Fischer 3 months ago / Reply

6/13/2019 - Workout 1: 20 Rounds
Notes: regular burpees, 10 cal row

Paul Blacklock

Paul Blacklock 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 49 Reps

Scott Alomes 3 months ago / Reply

6/13/2019 - WORKOUT 1.1: 61 Reps

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