7/15/2019 - CROSSFIT WORKOUT 1
Score Type:: Rounds and Reps
EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 Front Squat (135/95) performance|(95/65) fitness
*Rest the remainder of the time until 5:00 then start the next set.
Top Score = 3 rounds
REPS, LOADING, VOLUME...
Reps -- The goal is for athletes to have at least 1:00 of rest before the next set. If you have athletes that struggle to achieve this goal let’s scale the reps down on the Front Squats or Burpees first, then think about scaling the distance on the run.
Loading -- Unbroken on the FS is the goal so let’s find a weight that will challenge athletes but allow them to finish the reps under 1:00
Back Squats -- For athletes unable to squat we can sub this movement for Deadlifts
Front Squats -- For athletes not able to perform the Front Rack Position we can change this movement to DB Front SquatsRun -- For athletes unable to run let’s put them on a rower for 500m or a 2:00 effort�
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