CROSSFIT WORKOUT 1.1

Score Type:: Total Weight

AMRAP x 6 MINUTES 

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CROSSFIT WORKOUT 2.2

Score Type:: Total Time

4 ROUNDS FOR TIME

20 Deadlift (115/75) performance|(95/65) fitness
20 Front Rack Lunges  (115/75) performance|(95/65) fitness
20 Sit-ups*

*GHD Optional

SCALING
REPS, LOADING, VOLUME...
Barbell weight should be light enough to complete each set of 20 in 1-2 sets. Sit up volume should allow athletes to complete in less than 1 minute.
MOVEMENT ADJUSTMENTS...
Deadlift - Hang Power Cleans can be substituted if cannot deadlift.
Front Rack Lunges - If mobility is an issue, athletes can perform lunges with DB’s or in the back rack position. Single arm DB strict press can be substituted if there is a leg injury.
Sit Ups - If hip hinging is an issue, have athletes hold a plank for :45 seconds

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Moderate duration, lightweight barbell workout that will heavily tax the core. Most athletes will need to break the barbell movements up into 2 sets, but no more. Advanced athletes should be challenged to never drop the bar, going unbroken on the deadlifts right into unbroken lunges. The sit-ups should be done at a steady rate and should not slow anyone down.

The front rack lunges can be performed forward or backwards. If they step forward, it will be more of a quad dominant movement. If they step backwards, it will tax the glutes and hamstrings more. If athletes have exposure to GHD and want an additional challenge, they can have at it on the GHD sit up instead of the traditional sit up. For athlete’s getting on GHD for first time, please scale both ROM and volume.

BURN Workout 1

Score Type:: Rounds and Reps

PARTNER WORKOUT IN TEAMS OF 2...

AMRAP x 30 MINUTES

100 Wall Balls
50 Double Dumbbell Power Cleans 
200m Run (each)

*P1 works while P2 rests. Split work any way.
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BURN Workout 2

Score Type:: Not Scored

PUMP SESH

2 SETS

10 DB Arnold Press (Right)
10 DB Bent Over DB Row (Right) 
100 Bodyweight Russian Twists (50/side)
10 DB Arnold Press (Left)
10 DB Bent Over DB Row (Left)
-Rest As Needed B/T Sets-
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Get your class amped for today’s workout! Our vibes as trainers have a domino effect on the members of our classes. If you are upbeat, pumped and ready to have fun, so will they. On the other end, if you are tired, talk with a monotone and fall flat, it will transcend onto the rest. Be aware of the attitude you bring and the vibes you put forth because they are picked up!

Today is also a good day to work on your communication with athletes. Often times we neglect the resting athlete but in those moments you have a great opportunity to communicate with them. While the athlete is resting give them some quick verbal and visual cues then watch to see if they can make the adjustments when they get back into the workout!
The legs will be LIT from the wall balls, drive with the legs and hips for the dumbbell cleans, and push and pull with the legs on the run. Did we mention use the legs?! Take advantage of the rest periods and MOVE when it is your turn to do work. Keep the transitions quick between partners and go for 2+ rounds!

Comments

Erika Elko

Erika Elko 3 months ago / Reply

CROSSFIT WORKOUT 2.2: 7:46

Travis McCormick

Travis McCormick 3 months ago / Reply

BURN Workout 1: 4 Rounds

CJ Martini

CJ Martini 3 months ago / Reply

CROSSFIT WORKOUT 2.2: 9:30

paige greenstein

paige greenstein 3 months ago / Reply

BURN Workout 1: 3 + 120

Daniel Hernandez 3 months ago / Reply

BURN Workout 1: 3 + 125

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