8/18/2019 - CROSSFIT WORKOUT 1

Score Type:: Rounds and Reps

5 SETS

AMRAP 3 

3 Power Cleans (135/95) performance |(95/65) fitness 
6 Push-ups
9 Air Squats

-Rest 1:00 b/t Sets-


SCALING
REPS, LOADING, VOLUME...
Loading should be adjusted to allow athlete to move the barbell unbroken and quickly through the full workout. Anyone who is on the ‘borderline’ encourage them to go a little lighter today and focus on quick BB cycling.
For Reps/Volume, you might want to reduce the push-ups and air squats down for newbies and deconditioned athletes. 3-4-5 or 3-5-7 are both viable rep schemes. Another way to approach this might be to have newer athletes focus on EMOM’ing this workout for first 2 minutes then going hard for the final minute to see if they can get 1+ rounds.

MOVEMENT ADJUSTMENTS...
Power Clean -- if the athlete can not clean, have them Deadlift or Russian KB Swing (heavy) for this workout
Push-ups -- need to keep the cycle time fast, encourage athletes to use the knee push-up today. If you have an athlete that can do 2-3 upright push-ups, allow them to do the uprights then finish off the set from the knees.
Squats -- if the athlete can not squat, have them do alternating lunges for 10-reps. Today is also a good day for having your athletes squat to a medball and really drive home the full ROM of the squat.


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High cycle time, low volume AMRAP. Across the 5 sets, you will see the air squats add up quickly...leg fatigue is real in The Chief. The best in the world are putting up 7+ rounds per interval...that’s pretty uncommon. You should be looking for athletes to AT LEAST hit an EMOM for this workout. 3-6 Rounds per interval are good guardrails.

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