Workouts

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6/25/2019 - BURN Workout 2
2 ROUNDS 1:30 per STATION
 
1:00 Rest b/t Rounds

STATION 1
Max WB Ground to Overhead (45/35) performance I (25/15) fitness
STATION 2
Max Up-Downs
STATION 3
Max Box Step-ups 20"
STATION 4
Max Cal Row

-Score total reps from both rounds
6/25/2019 - BURN Workout 1
AMRAP x 12 MINUTES

2-4-6-8...and so on 
Cal Bike/Row
Devil's Press (40/30) performance I (30/20) fitness
6/25/2019 - CROSSFIT WORKOUT 1
"RANNIE"
FOR TIME

50-40-30-20-10

* Double Unders 
** Sit-ups (GHD Optional)

*400m Run After Each Full Round 

SCALING
REPS, LOADING, VOLUME...
Double Unders/Sit-ups -- Scale back the volume for athletes that are still working on double unders or are very deconditioned with the sit-ups. Athletes can scale to the following rep scheme:
40-30-20-10-5 Double Unders 25-20-15-10-5 Sit-ups

MOVEMENT ADJUSTMENTS...
Double Unders -- Switch to Singles and double the reps (100-80-60-40-20)
Sit-ups -- Sub for plank if athletes cannot perform the sit-up today (1:00-:50-:40-:30-:20)


20 Min Cap

6/25/2019 - BURN Workout 2 All Levels

MALE SCORES

FEMALE SCORES