8/17/2019 - CROSSFIT WORKOUT 1.

Score Type:: Rounds and Reps

AMRAP 35
"Partner Workout"
*You Go - I Go on the runs.  *Runs are to be broken in to 200m Intervals
**Synchro on all movements except Run

*800m Run
**40 Pull-ups
**40 Walking Lunges 
800m Run
**40 ABMAT Situp
**40 KB Thruster
400m Run
**20 Pull-ups
**20 Walking Lunges 
400m Run
**20 ABMAT Situp
**20 KB Thruster
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Long monstructural and gymnastics workout today with high volume and longer distance running. Overall we want to preserve the run and the grip. We want to see consistent runs throughout the whole workout so do not come out too fast at the start. We want to see athletes get back 4-5 mins. The lunges will hit the legs before the run, but will give the shoulders a break before the athletes have to get back to their gymnastics movement. Break up the pull-ups in quick sets of 5-10. Your pull-up ninjas may go big set or unbroken. The toes to bar will also be similar but may be harder for some athletes. Athletes that are good runners will want to push the run but ease up on the breathing before getting back to the pull-ups.
8/17/2019 - BURN Workout 1

Score Type:: Total Time

AMRAP 35
"Partner Workout"
*You Go - I Go on the runs.  *Runs are to be broken in to 200m Intervals
**Synchro on all movements except Run

*800m Run
**40 Pull-ups
**40 Walking Lunges 
800m Run
**40 ABMAT Situp
**40 KB Thruster
400m Run
**20 Pull-ups
**20 Walking Lunges 
400m Run
**20 ABMAT Situp
**20 KB Thruster
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