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.

Login to submit your score

Login

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-
Login to submit your score

Login

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


Login to submit your score

Login

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
Login to submit your score

Login

Sumo double dumbbell deadlift x 5 
Deadlift + jump & shrug x 5
Jump, punch and land x 5
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 3 months ago / Reply

BURN Workout 1: 2:00

David Hixon 3 months ago / Reply

BURN Workout 2: 15:00

Brian Glennon

Brian Glennon 3 months ago / Reply

BURN Workout 2: 15:10

Brian Glennon

Brian Glennon 3 months ago / Reply

BURN Workout 1: 2:30

Travis McCormick

Travis McCormick 3 months ago / Reply

BURN Workout 1: 1:57

Travis McCormick

Travis McCormick 3 months ago / Reply

BURN Workout 2: 11:32

Joseph Matza 3 months ago / Reply

BURN Workout 2: 15:45

Joseph Matza 3 months ago / Reply

BURN Workout 1: 2:00

Wendell Cook

Wendell Cook 3 months ago / Reply

BURN Workout 2: 15:42

Wendell Cook

Wendell Cook 3 months ago / Reply

BURN Workout 1: 1:03

ranjit gujja

ranjit gujja 3 months ago / Reply

BURN Workout 2: 14:50

ranjit gujja

ranjit gujja 3 months ago / Reply

BURN Workout 1: 3:00

Michael Stephen 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 19 Rounds

Zak Pearlman

Zak Pearlman 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 10 Rounds

Javier Palomares

Javier Palomares 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 10 Rounds

Charles Osterberg

Charles Osterberg 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 15 Rounds

Craig Esparza

Craig Esparza 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

ryan dunn

ryan dunn 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 15 Rounds

John Cruces

John Cruces 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 18 Rounds

Arvind Behera

Arvind Behera 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Carmella Vizza 3 months ago / Reply

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

Brooke Shoemaker 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Gabriel Alvarez

Gabriel Alvarez 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Cody Wescott

Cody Wescott 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 15 Rounds

Rudy Rodriguez

Rudy Rodriguez 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Cooper Rodgers

Cooper Rodgers 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 19 Rounds

EVer Osorio

EVer Osorio 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Kai Lee

Kai Lee 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 15 Rounds

laurie nelson

laurie nelson 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 19 Rounds

Ian Hamilton

Ian Hamilton 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 10 Rounds

Gina Lee

Gina Lee 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

David Goodman 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Erika Elko

Erika Elko 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 18 Rounds

Travis Francis

Travis Francis 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 16 Rounds

Drew Warriner

Drew Warriner 3 months ago / Reply

BURN Workout 2: 13:14

Clement Wan

Clement Wan 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 15 Rounds

Wendy Wheless 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Josh Scowden

Josh Scowden 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 16 Rounds

Lisa Kurek

Lisa Kurek 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Drew Warriner

Drew Warriner 3 months ago / Reply

BURN Workout 1: 1:31

Debra Smith

Debra Smith 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 16 Rounds

Tanner Price

Tanner Price 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 14 Rounds

Christina Ramirez

Christina Ramirez 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 19 Rounds

liel levy

liel levy 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 20 Rounds

Bradley Friedman

Bradley Friedman 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 19 Rounds

Mark Fischer

Mark Fischer 3 months ago / Reply

BURN Workout 2: 18:30

Mark Fischer

Mark Fischer 3 months ago / Reply

BURN Workout 1: 3:15

Brian Morrison

Brian Morrison 3 months ago / Reply

BURN Workout 2: 16:00

Brian Morrison

Brian Morrison 3 months ago / Reply

BURN Workout 1: 3:19

Daniel Hernandez 3 months ago / Reply

BURN Workout 2: 17:10

Daniel Hernandez 3 months ago / Reply

BURN Workout 1: 2:30

Morgan Morrison

Morgan Morrison 3 months ago / Reply

BURN Workout 2: 14:59

Morgan Morrison

Morgan Morrison 3 months ago / Reply

BURN Workout 1: 2:48

John Cluley

John Cluley 3 months ago / Reply

BURN Workout 2: 15:31

John Cluley

John Cluley 3 months ago / Reply

BURN Workout 1: 3:11

JAMES NIELD 3 months ago / Reply

BURN Workout 2: 14:44

Thomas Lindholm

Thomas Lindholm 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 18 Rounds

seth hasenour

seth hasenour 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 17 Rounds

JAMES NIELD 3 months ago / Reply

BURN Workout 1: 2:08

Paul Blacklock

Paul Blacklock 3 months ago / Reply

CROSSFIT WORKOUT 1.1 - DEATHROW: 16 Rounds

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.