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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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 1 week, 4 days ago / Reply

CrossFit WORKOUT 1.1: 43 Reps

Erica Haynes

Erica Haynes 1 week, 4 days ago / Reply

CrossFit WORKOUT 1.1: 43 Reps

Eamon Sullivan 1 week, 4 days ago / Reply

CrossFit WORKOUT 1.1: 66 Reps

Travis Francis

Travis Francis 1 week, 4 days ago / Reply

CrossFit WORKOUT 1.1: 43 Reps

ryan dunn

ryan dunn 1 week, 4 days ago / Reply

CrossFit WORKOUT 1.1: 81 Reps

Jeffrey Green

Jeffrey Green 1 week, 4 days ago / Reply

CrossFit WORKOUT 1.1: 46 Reps

Josephine Fischer 1 week, 4 days ago / Reply

CrossFit WORKOUT 1.1: 48 Reps

Rudy Rodriguez 1 week, 4 days ago / Reply

CrossFit WORKOUT 1.1: 37 Reps

Zak Pearlman

Zak Pearlman 1 week, 4 days ago / Reply

CrossFit WORKOUT 1.1: 37 Reps

Evan Bruesehoff

Evan Bruesehoff 1 week, 4 days ago / Reply

CrossFit WORKOUT 1.1: 87 Reps

Drew Warriner

Drew Warriner 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 61 Reps

Clement Wan

Clement Wan 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 45 Reps

Josh Scowden

Josh Scowden 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 51 Reps

Doug Rauls

Doug Rauls 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 48 Reps

liel levy

liel levy 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 78 Reps

Erik Beltz

Erik Beltz 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 30 Reps

Gracian Arretche 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 66 Reps

Christina Ramirez

Christina Ramirez 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 74 Reps

Victoria Perez

Victoria Perez 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 52 Reps

Marci Laracuente 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 86 Reps

Nicole Green

Nicole Green 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 91 Reps

Lisa Kurek

Lisa Kurek 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 52 Reps

Morgan Morrison

Morgan Morrison 1 week, 4 days ago / Reply

6/13/2019 - Workout 1: 20 Rounds

Brian Morrison

Brian Morrison 1 week, 4 days ago / Reply

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

Mark Fischer 1 week, 4 days ago / Reply

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

Paul Blacklock

Paul Blacklock 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 49 Reps

Scott Alomes 1 week, 4 days ago / Reply

6/13/2019 - WORKOUT 1.1: 61 Reps

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