5x3 (30X1)

Score Type:: Total Weight

5x3 (30X1)

Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets-
Login to submit your score

Login

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
400m Run

*Rest the remainder of the time until 5:00 then start the next set.

Top Score = 3 rounds


SCALING
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

MOVEMENT ADJUSTMENTS...
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�

Login to submit your score

Login

Tempo weightlifting focused workout with the goal of lifting each set with sounded mechanics while performing the designated tempo. We have 3 second on the way down and then athletes will drive up from the bottom position. This change in speed sometimes causes athletes to compromising form so encourage everyone to stay focused on their positioning as they squat. You can have athletes partner up with some friends and them count on the way down and cheer them on as they explode from the bottom.

Our workout is a triplet of monostructural and weightlifting movements with the goal of finishing each round 4:00 or faster. The Burpees will get the athletes breathing heavy fast which will make the Front Squats more challenging so athletes should focus on maintaining a braced midline while squatting. Not a ton of volume today which is intentional. We want to see the athletes really go for it every set. For the fittest athletes, ask them to ‘sell out’ on the run. For your intermediates, pace the run in order to ensure they can repeat efforts. Athletes should be looking for a weight that they can perform unbroken each set.
7/15/2019 - BURN Workout 1

Score Type:: Not Scored

EVERY 2:00 FOR 5 SETS

25 Air Squats 
100m Run
Login to submit your score

Login

7/15/2019 - BURN Workout 2

Score Type:: Rounds and Reps

4 SETS
AMRAP x 4 MINUTES

* 3-6-9-12-15 ... 

Wall Balls (20/14) performance I (14/10) fitness
Burpees

-Rest 1:00 b/t Sets-
Login to submit your score

Login

Yellow Zone: At 80-89% of our maximal heart rate,

we’ve definitely bumped up the intensity in the yellow zone. For a person who is new to cardiorespiratory exercise, it might be fairly easy to touch into the yellow zone, but can be quite difficult to remain in this zone for more than a minute or two. As a general rule, we are likely utilizing Anaerobic Glycolysis as our primary metabolic pathway.
Short to moderate length interval couplet today, with light loads and a bit of rest to reset and hit it again. Goal for everyone is to hit the round of 21’s, with a subgoal of keeping those wall balls unbroken all the way until the round of 21!
For our newer/deconditioned athletes, pay attention to the volume, as this may be aggressive for some. If necessary, have these individuals get as far as they can in the first AMRAP, but start from the beginning, every AMRAP. We want to ensure they are able to hold themselves to consistent mechanics and learning to pace. More specifically, the squat pattern in the wall balls is crucial. Often times as fatigue sets in, the thought of “getting the target” becomes the main goal, and athletes will shortchange the squat! Scale the load to allow for those wall balls to be full squats each time! The more seasoned athletes in class should challenge themselves to get to the round of 30’s, use a higher target, or try to use a heavier ball today.

Comments

Joseph “Lee” Perry

Joseph “Lee” Perry 1 day, 9 hours ago / Reply

5x3 (30X1): 355 lbs

Travis Hoffstot

Travis Hoffstot 2 days, 7 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Ron Nauert

Ron Nauert 2 days, 7 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Javier Palomares

Javier Palomares 2 days, 7 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Eamon Sullivan

Eamon Sullivan 2 days, 7 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Timothy Hawkins

Timothy Hawkins 2 days, 7 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Jeffrey Green

Jeffrey Green 2 days, 7 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Mark Fischer

Mark Fischer 2 days, 7 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Tracy Owen 2 days, 7 hours ago / Reply

7/15/2019 - BURN Workout 2: 28 Rounds

Caroline Nauert

Caroline Nauert 2 days, 7 hours ago / Reply

7/15/2019 - BURN Workout 2: 21 + 24

Jill Fletcher

Jill Fletcher 2 days, 7 hours ago / Reply

7/15/2019 - BURN Workout 2: 24 + 7

Lawrence Coleman

Lawrence Coleman 2 days, 7 hours ago / Reply

7/15/2019 - BURN Workout 2: 21 + 8

Javier Palomares

Javier Palomares 2 days, 7 hours ago / Reply

5x3 (30X1): 165 lbs

Travis Hoffstot

Travis Hoffstot 2 days, 7 hours ago / Reply

5x3 (30X1): 185 lbs

Jeffrey Green

Jeffrey Green 2 days, 7 hours ago / Reply

5x3 (30X1): 225 lbs

Timothy Hawkins

Timothy Hawkins 2 days, 7 hours ago / Reply

5x3 (30X1): 185 lbs

Mark Fischer

Mark Fischer 2 days, 7 hours ago / Reply

5x3 (30X1): 135 lbs

Ron Nauert

Ron Nauert 2 days, 7 hours ago / Reply

5x3 (30X1): 255 lbs

Dave Appel

Dave Appel 2 days, 7 hours ago / Reply

5x3 (30X1): 205 lbs

Eamon Sullivan

Eamon Sullivan 2 days, 7 hours ago / Reply

5x3 (30X1): 215 lbs

Jennifer Rinehart

Jennifer Rinehart 2 days, 8 hours ago / Reply

5x3 (30X1): 70 lbs

Christina Ramirez

Christina Ramirez 2 days, 8 hours ago / Reply

5x3 (30X1): 125 lbs

Prajwal Kadariya

Prajwal Kadariya 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Prajwal Kadariya

Prajwal Kadariya 2 days, 8 hours ago / Reply

5x3 (30X1): 155 lbs

Victoria Perez

Victoria Perez 2 days, 8 hours ago / Reply

5x3 (30X1): 95 lbs

John Cruces

John Cruces 2 days, 8 hours ago / Reply

5x3 (30X1): 225 lbs

Rebecca Klopp 2 days, 8 hours ago / Reply

5x3 (30X1): 155 lbs

Yvonne Chok

Yvonne Chok 2 days, 8 hours ago / Reply

5x3 (30X1): 75 lbs

Brian Breeden

Brian Breeden 2 days, 8 hours ago / Reply

5x3 (30X1): 110 lbs

Tessa Abokhair

Tessa Abokhair 2 days, 8 hours ago / Reply

5x3 (30X1): 135 lbs

Waleed Alqadi

Waleed Alqadi 2 days, 8 hours ago / Reply

5x3 (30X1): 235 lbs

CJ Martini

CJ Martini 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Wendell Cook

Wendell Cook 2 days, 8 hours ago / Reply

5x3 (30X1): 275 lbs

CJ Martini

CJ Martini 2 days, 8 hours ago / Reply

5x3 (30X1): 275 lbs

Kurt Ostfeld

Kurt Ostfeld 2 days, 8 hours ago / Reply

5x3 (30X1): 225 lbs

Kurt Ostfeld

Kurt Ostfeld 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Jennifer Rinehart

Jennifer Rinehart 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Christina Ramirez

Christina Ramirez 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Victoria Perez

Victoria Perez 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

John Cruces

John Cruces 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 2 Rounds

Rebecca Klopp 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Wendell Cook

Wendell Cook 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Yvonne Chok

Yvonne Chok 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Brian Breeden

Brian Breeden 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Tessa Abokhair

Tessa Abokhair 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Waleed Alqadi

Waleed Alqadi 2 days, 8 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Brad Westbrook 2 days, 8 hours ago / Reply

7/15/2019 - BURN Workout 2: 18 Rounds

Arvind Behera

Arvind Behera 2 days, 8 hours ago / Reply

7/15/2019 - BURN Workout 2: 27 + 31

Rudy Rodriguez

Rudy Rodriguez 2 days, 9 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Andy Schraegle

Andy Schraegle 2 days, 9 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

T.J. Randolph

T.J. Randolph 2 days, 9 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Travis Francis

Travis Francis 2 days, 9 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds
Notes: 115# front squat

ryan dunn

ryan dunn 2 days, 9 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Joe Mencher

Joe Mencher 2 days, 9 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Erica Haynes

Erica Haynes 2 days, 9 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Evan Bruesehoff

Evan Bruesehoff 2 days, 9 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Arvind Behera

Arvind Behera 2 days, 9 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Andy Schraegle

Andy Schraegle 2 days, 9 hours ago / Reply

5x3 (30X1): 145 lbs

Rudy Rodriguez

Rudy Rodriguez 2 days, 9 hours ago / Reply

5x3 (30X1): 205 lbs

T.J. Randolph

T.J. Randolph 2 days, 9 hours ago / Reply

5x3 (30X1): 195 lbs

Joe Mencher

Joe Mencher 2 days, 9 hours ago / Reply

5x3 (30X1): 135 lbs

Ian Hamilton

Ian Hamilton 2 days, 9 hours ago / Reply

5x3 (30X1): 185 lbs

Travis Francis

Travis Francis 2 days, 9 hours ago / Reply

5x3 (30X1): 185 lbs

ryan dunn

ryan dunn 2 days, 9 hours ago / Reply

5x3 (30X1): 215 lbs

Evan Bruesehoff

Evan Bruesehoff 2 days, 9 hours ago / Reply

5x3 (30X1): 145 lbs

Erica Haynes

Erica Haynes 2 days, 9 hours ago / Reply

5x3 (30X1): 125 lbs

Arvind Behera

Arvind Behera 2 days, 9 hours ago / Reply

5x3 (30X1): 205 lbs

Cooper Rodgers

Cooper Rodgers 2 days, 13 hours ago / Reply

5x3 (30X1): 225 lbs

Cooper Rodgers

Cooper Rodgers 2 days, 13 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Zak Pearlman

Zak Pearlman 2 days, 13 hours ago / Reply

5x3 (30X1): 175 lbs

laurie nelson

laurie nelson 2 days, 13 hours ago / Reply

5x3 (30X1): 95 lbs

Megan ANDERSON 2 days, 13 hours ago / Reply

5x3 (30X1): 125 lbs

David Goodman 2 days, 13 hours ago / Reply

5x3 (30X1): 225 lbs

Dan Balcauski 2 days, 13 hours ago / Reply

5x3 (30X1): 155 lbs

Zak Pearlman

Zak Pearlman 2 days, 13 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 2 Rounds

laurie nelson

laurie nelson 2 days, 13 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds
Notes: 55/row

David Goodman 2 days, 13 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Megan ANDERSON 2 days, 13 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Dan Balcauski 2 days, 13 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds
Notes: 65

Lisa Kurek

Lisa Kurek 2 days, 19 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 2 Rounds

Debra Smith

Debra Smith 2 days, 19 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Teia Hagood

Teia Hagood 2 days, 19 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Heather Reuter

Heather Reuter 2 days, 19 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Nicole Green

Nicole Green 2 days, 19 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Clement Wan

Clement Wan 2 days, 19 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

liel levy

liel levy 2 days, 19 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Chris Koster

Chris Koster 2 days, 19 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Erik Beltz

Erik Beltz 2 days, 19 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Fabian Krauss 2 days, 19 hours ago / Reply

7/15/2019 - BURN Workout 2: 24 + 3

Ryan Van

Ryan Van 2 days, 19 hours ago / Reply

7/15/2019 - BURN Workout 2: 21 + 24

Drew Warriner

Drew Warriner 2 days, 19 hours ago / Reply

7/15/2019 - BURN Workout 2: 24 + 30

Nick Miller

Nick Miller 2 days, 19 hours ago / Reply

7/15/2019 - BURN Workout 2: 24 + 24

Heather Reuter

Heather Reuter 2 days, 19 hours ago / Reply

5x3 (30X1): 125 lbs

Debra Smith

Debra Smith 2 days, 19 hours ago / Reply

5x3 (30X1): 95 lbs

Lisa Kurek

Lisa Kurek 2 days, 19 hours ago / Reply

5x3 (30X1): 105 lbs

Teia Hagood

Teia Hagood 2 days, 19 hours ago / Reply

5x3 (30X1): 95 lbs

Nicole Green

Nicole Green 2 days, 19 hours ago / Reply

5x3 (30X1): 85 lbs

Clement Wan

Clement Wan 2 days, 19 hours ago / Reply

5x3 (30X1): 205 lbs

liel levy

liel levy 2 days, 19 hours ago / Reply

5x3 (30X1): 185 lbs

Chris Koster

Chris Koster 2 days, 19 hours ago / Reply

5x3 (30X1): 135 lbs

Erik Beltz

Erik Beltz 2 days, 19 hours ago / Reply

5x3 (30X1): 205 lbs

Thomas Lindholm

Thomas Lindholm 2 days, 20 hours ago / Reply

5x3 (30X1): 305 lbs

Arjun Mohan 2 days, 20 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Arjun Mohan 2 days, 20 hours ago / Reply

5x3 (30X1): 225 lbs

Thomas Lindholm

Thomas Lindholm 2 days, 20 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

seth hasenour

seth hasenour 2 days, 20 hours ago / Reply

5x3 (30X1): 165 lbs

John Cluley

John Cluley 2 days, 20 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

John Cluley

John Cluley 2 days, 20 hours ago / Reply

5x3 (30X1): 225 lbs

Lauren Knobloch

Lauren Knobloch 2 days, 20 hours ago / Reply

5x3 (30X1): 120 lbs

Christina Moore

Christina Moore 2 days, 20 hours ago / Reply

5x3 (30X1): 135 lbs

seth hasenour

seth hasenour 2 days, 20 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Christina Moore

Christina Moore 2 days, 20 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Lauren Knobloch

Lauren Knobloch 2 days, 20 hours ago / Reply

7/15/2019 - CROSSFIT WORKOUT 1: 3 Rounds

Mark Fischer

Mark Fischer 2 days, 20 hours ago / Reply

7/15/2019 - BURN Workout 2: 28 Rounds

Brian Morrison

Brian Morrison 2 days, 20 hours ago / Reply

7/15/2019 - BURN Workout 2: 21 Rounds

Morgan Morrison

Morgan Morrison 2 days, 20 hours ago / Reply

7/15/2019 - BURN Workout 2: 24 Rounds

Morgan Morrison

Morgan Morrison 2 days, 20 hours ago / Reply

7/15/2019 - BURN Workout 1:
Notes: PERFORMANCE

Brian Morrison

Brian Morrison 2 days, 20 hours ago / Reply

7/15/2019 - BURN Workout 1:
Notes: PERFORMANCE

Mark Fischer

Mark Fischer 2 days, 20 hours ago / Reply

7/15/2019 - BURN Workout 1:
Notes: PERFORMANCE

Login Required

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