7/12/2019 - CROSSFIT WORKOUT 1

Score Type:: Total Time

FOR TIME

1000m Row
800m Run
50 AKB Swing (53/35) performance|(35/26) fitness
40 Push Press (115/75) performance|(95/65) fitness
500m Row
400m Run
25 KB Swing
20 Push Press

-25:00 Hard Cap-


SCALING
REPS, LOADING, VOLUME...
Volume - Adjust to be able to match intended stimulus...longer but sustainable mono efforts and higher volume but light enough to cycle. For those newer/deconditioned, having them do a bit less in volume for both the monostructural and weightlifting work.

MOVEMENT ADJUSTMENTS...
Hinging - If both the KBS and row are not options for today, let’s have them bike for an equivalent amount (4 min approx.) and perform goblet squats with the KB.

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The Extended Warm-up is meant to be a primer for the workout...weight should be moderate and athletes should be able to hold to the tempo on their third set, which would be at their workout weight. The pause should be a true :02.
Workout is longer, with most of our time spent doing monostructural work. Push the pace as the athletes work down the list...we are looking for ~4 minutes on the first row/run, and ~2 minutes on the second row/run. This will feel like a leg and lung burn on the row/run combo, and then turn into a shoulder and grip burner on the KB/Push Press mix. Challenge athletes to hang on for large sets in the weightlifting.

Fittest athletes could be in the sub 15 min range while most athletes will be 20-25 minutes.
7/12/2019 - BURN Workout 1

Score Type:: Rounds and Reps

"RING ROW CINDY"

AMRAP x 20 MINUTES

5 Ring Rows 
10 Push-Ups 
15 Air Squats
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High volume today, especially if members keep this workout to a 20-minute EMOM, instead of an AMRAP. That adds up to 100 ring rows, 200 push-ups, 300 air squats; that’s Murph! For your deconditioned members, take this rep scheme down to 3-6-9 or 4-8-12, if needed. Members can choose to perform jumping or kipping pull-ups, if these movements are already in their toolbox and can be done unbroken.

Comments

ranjit gujja

ranjit gujja 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 17 Rounds

Tracy Owen 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 14 Rounds

Caroline Nauert

Caroline Nauert 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 13 Rounds

Monica Ceja 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 10 Rounds

Javier Palomares

Javier Palomares 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 17 Rounds
Notes: Pull Ups

Kurt Ostfeld

Kurt Ostfeld 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 13 Rounds

EVer Osorio

EVer Osorio 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 14 Rounds

Ron Nauert

Ron Nauert 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 12 Rounds
Notes: Pull Ups

CJ Martini

CJ Martini 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 20 + 1
Notes: Pull Upd

Travis Hoffstot

Travis Hoffstot 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 12 Rounds

Jill Fletcher

Jill Fletcher 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 16 Rounds

Wendell Cook

Wendell Cook 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 20 Rounds
Notes: Pull Ups

Lawrence Coleman

Lawrence Coleman 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 19 Rounds
Notes: Pull Ups

Arvind Behera

Arvind Behera 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 19 Rounds
Notes: Pull Ups

Robert Avila 5 days, 8 hours ago / Reply

7/12/2019 - BURN Workout 1: 12 Rounds

T.J. Randolph

T.J. Randolph 5 days, 9 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 20:54

Erica Haynes

Erica Haynes 5 days, 9 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 25:00
Notes: +10 push press

Rudy Rodriguez

Rudy Rodriguez 5 days, 9 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 22:57

Timothy Hawkins

Timothy Hawkins 5 days, 9 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 23:36

Dave Appel

Dave Appel 5 days, 9 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 20:54

Cooper Rodgers

Cooper Rodgers 5 days, 13 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 21:02

Chris Koster

Chris Koster 5 days, 13 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 25:00
Notes: +11 kettlebell

David Goodman 5 days, 13 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 23:52

Travis Francis

Travis Francis 5 days, 13 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 23:30

thomas echols

thomas echols 5 days, 13 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 24:10

Evan Bruesehoff

Evan Bruesehoff 5 days, 13 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 22:21

Carla Tremblay 5 days, 13 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 24:40

Brian Breeden

Brian Breeden 5 days, 13 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 25:00
Notes: +7 push press

Dan Balcauski 5 days, 13 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 24:43

Debra Smith

Debra Smith 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 25:00

Tamara Russell

Tamara Russell 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 22:34

Heather Reuter

Heather Reuter 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 21:21
Notes: 65/35

Clement Wan

Clement Wan 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 23:09

Christina Ramirez

Christina Ramirez 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 23:08

Lisa Kurek

Lisa Kurek 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 24:59

liel levy

liel levy 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 24:50

Teia Hagood

Teia Hagood 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 22:35

Nicole Green

Nicole Green 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 22:52

Erik Beltz

Erik Beltz 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 23:24

Nick Miller

Nick Miller 5 days, 19 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 22:28

Andy Schraegle

Andy Schraegle 5 days, 20 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 22:30

JAMES NIELD 5 days, 20 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 23:40

Thomas Lindholm

Thomas Lindholm 5 days, 20 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 24:16

Wendy Wheless 5 days, 20 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 20:42

Christina Moore

Christina Moore 5 days, 20 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 22:35

Lauren Knobloch

Lauren Knobloch 5 days, 20 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 25:00
Notes: +8 push press

seth hasenour

seth hasenour 5 days, 20 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 23:32

John Cluley

John Cluley 5 days, 20 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 24:52

Jonathan Beal

Jonathan Beal 5 days, 20 hours ago / Reply

7/12/2019 - CROSSFIT WORKOUT 1: 22:30

Daniel Hernandez 5 days, 20 hours ago / Reply

7/12/2019 - BURN Workout 1: 10 Rounds

Morgan Morrison

Morgan Morrison 5 days, 20 hours ago / Reply

7/12/2019 - BURN Workout 1: 12 + 5

Brian Morrison

Brian Morrison 5 days, 20 hours ago / Reply

7/12/2019 - BURN Workout 1: 12 + 5

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