8/15/2019 - CROSSFIT WORKOUT 1
Score Type:: Rounds and Reps
EMOM 24 *
MIN 1 - Row for Cals
MIN 2 - Up-Down Box Jump (30/24) performance I (24/20) fitness
MIN 3 - KB(2) Farmer Carry (53/35) performance I (35/26) fitness
MIN 4 - Sit-Ups GHD (performance) I ABMAT (fitness)
Min 5 - Rest
*:45 work / :15 rest for all movements
REPS, LOADING, VOLUME...
KB Farmer Carry -- The KB Farmer Carry is intended to be HEAVY. For your newer/deconditioned athletes scale the load to something that allows them to hold on to the bells for the entire :45.
Volume -- For newer/deconditioned athletes we want to keep the volume under control by giving them set numbers to shoot for at each station from the start of the workout.
Row -- If there is a lack of equipment at your gym you can change this to :45 of a monostructural movement. Sit-ups -- For those athletes who have exposure to the GHD machine you can scale this up to GHD sit-ups.
Record Total Reps for ALL Rounds
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