CROSSFIT WORKOUT 1.1 - DEATHROW

Score Type:: Rounds and Reps

"DEATH ROW"
EMOM x 20 MINUTES

MIN 1 -- 20/15 Cal Row performance I 15/12 fitness
MIN 2 -- 15 Burpees performance I 12/10 fitness

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
** Score only completed rounds

SCALING
REPS, LOADING, VOLUME...
Athletes should be picking numbers that they can sustain the entire 20 minutes and can be completed within :45-:50 within each minute. If at any moment athletes slip off, have them take the next round OFF, then lower the volume and continue the workout.

MOVEMENT ADJUSTMENTS...
Row - Run 200m/Bike 600m can be a good scaling option.
Burpees - Slam balls, DB power cleans, and Jumping split lunges can be substituted for burpees.

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CROSSFIT WORKOUT 2.2

Score Type:: Not Scored

"BEACH BODY ABS"

3 SETS
10 Pike-Ups on Rower 
30 Russian Twists
-Rest as needed b/t sets-
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Longer duration workout with simple bodyweight and monostructural movements. Testing and developing aerobic capacity is the goal for today. If athletes have been consistent with their training, today is a fantastic day for them to test their fitness and see how hard they can push. If athletes have not been so consistent with exercise, today is a day to develop that aerobic capacity needed to push this one hard.
For those ready to push, challenge them to go one calorie/burpee more than they think they can. Even one calorie or burpee more per minute is a huge win for this workout. For those who are a little deconditioned or not ready for the push, challenge them to pick numbers that they think they can sustain the entire 20 minutes. Athletes should be working for :45-:50 each minute, allowing :10-:15 for transition. No matter which category they fall under, around minute 12 is when the workout becomes a huge mental battle. Prepare them for this and remind them that they can push through!
BURN Workout 1

Score Type:: Total Time

FOR TIME

I. For Time
DOUBLE DB "ISABEL"
*Isabel is 30 Snatches for time... 
(40/30) performance I (30/20) fitness


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BURN Workout 2

Score Type:: Total Time

For Time
3 ROUNDS

60 Walking Lunges
100m KB Farmer's Carry (50/40) performance I (40/30) fitness
(driveway down and back)
400m Run
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FAST SPRINT for Isabel today, followed by some grip strength and leg stamina. Isabel is a quick and fast workout so make sure members are choosing their weight accordingly...we want to see 4-6 snatches completed unbroken, before setting the dumbbells down. Make sure athletes are choosing a kettlebell weight that forces them to set it down during the 100m walk. As for the bodyweight lunges, they should be moving continuously throughout.

Comments

David Hixon 1 week, 3 days ago / Reply

BURN Workout 1: 2:00

David Hixon 1 week, 3 days ago / Reply

BURN Workout 2: 15:00

Brian Glennon

Brian Glennon 1 week, 3 days ago / Reply

BURN Workout 2: 15:10

Brian Glennon

Brian Glennon 1 week, 3 days ago / Reply

BURN Workout 1: 2:30

Travis McCormick

Travis McCormick 1 week, 3 days ago / Reply

BURN Workout 1: 1:57

Travis McCormick

Travis McCormick 1 week, 3 days ago / Reply

BURN Workout 2: 11:32

Joseph Matza 1 week, 3 days ago / Reply

BURN Workout 2: 15:45

Joseph Matza 1 week, 3 days ago / Reply

BURN Workout 1: 2:00

Wendell Cook

Wendell Cook 1 week, 3 days ago / Reply

BURN Workout 2: 15:42

Wendell Cook

Wendell Cook 1 week, 3 days ago / Reply

BURN Workout 1: 1:03

ranjit gujja

ranjit gujja 1 week, 3 days ago / Reply

BURN Workout 2: 14:50

ranjit gujja

ranjit gujja 1 week, 3 days ago / Reply

BURN Workout 1: 3:00

Michael Stephen 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 19 Rounds

Zak Pearlman

Zak Pearlman 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 10 Rounds

Javier Palomares

Javier Palomares 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 10 Rounds

Charles Osterberg

Charles Osterberg 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 15 Rounds

Craig Esparza

Craig Esparza 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

ryan dunn

ryan dunn 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 15 Rounds

John Cruces

John Cruces 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 18 Rounds

Arvind Behera

Arvind Behera 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Carmella Vizza 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds
Notes: 12/12

Brooke Shoemaker 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Gabriel Alvarez

Gabriel Alvarez 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Cody Wescott

Cody Wescott 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 15 Rounds

Rudy Rodriguez

Rudy Rodriguez 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Cooper Rodgers

Cooper Rodgers 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 19 Rounds

EVer Osorio

EVer Osorio 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Kai Lee

Kai Lee 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 15 Rounds

laurie nelson

laurie nelson 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 19 Rounds

Ian Hamilton 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 10 Rounds

Gina Lee

Gina Lee 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

David Goodman 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Erika Elko 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 18 Rounds

Travis Francis

Travis Francis 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 16 Rounds

Drew Warriner

Drew Warriner 1 week, 3 days ago / Reply

BURN Workout 2: 13:14

Clement Wan

Clement Wan 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 15 Rounds

Wendy Wheless 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Josh Scowden

Josh Scowden 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 16 Rounds

Lisa Kurek

Lisa Kurek 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Drew Warriner

Drew Warriner 1 week, 3 days ago / Reply

BURN Workout 1: 1:31

Debra Smith

Debra Smith 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 16 Rounds

Tanner Price

Tanner Price 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 14 Rounds

Christina Ramirez

Christina Ramirez 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 19 Rounds

liel levy

liel levy 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Bradley Friedman

Bradley Friedman 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 19 Rounds

Mark Fischer 1 week, 3 days ago / Reply

BURN Workout 2: 18:30

Mark Fischer 1 week, 3 days ago / Reply

BURN Workout 1: 3:15

Brian Morrison

Brian Morrison 1 week, 3 days ago / Reply

BURN Workout 2: 16:00

Brian Morrison

Brian Morrison 1 week, 3 days ago / Reply

BURN Workout 1: 3:19

Daniel Hernandez 1 week, 3 days ago / Reply

BURN Workout 2: 17:10

Daniel Hernandez 1 week, 3 days ago / Reply

BURN Workout 1: 2:30

Morgan Morrison

Morgan Morrison 1 week, 3 days ago / Reply

BURN Workout 2: 14:59

Morgan Morrison

Morgan Morrison 1 week, 3 days ago / Reply

BURN Workout 1: 2:48

John Cluley

John Cluley 1 week, 3 days ago / Reply

BURN Workout 2: 15:31

John Cluley

John Cluley 1 week, 3 days ago / Reply

BURN Workout 1: 3:11

JAMES NIELD 1 week, 3 days ago / Reply

BURN Workout 2: 14:44

Thomas Lindholm

Thomas Lindholm 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 18 Rounds

seth hasenour

seth hasenour 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 17 Rounds

JAMES NIELD 1 week, 3 days ago / Reply

BURN Workout 1: 2:08

Paul Blacklock

Paul Blacklock 1 week, 3 days ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 16 Rounds

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