Workouts

Click workout name to show leaderboard for that workout.

8/14/2019 - BURN Workout 1
3 sets for time:

2 rounds of:

2 Turkish Getup - pick load
4 Double Kettlebell Man Makers, 53/35 lbs
6 Burpee
8 Walking Lunge, 53/35 lbs

-- then --

1 round

30 Alternating Russian/American KBS, 50/35 lbs
80 ft Bear Crawl
10 Cal Bike/Row

20 Min Cap
8/14/2019 - CROSSFIT WORKOUT 1
EMOM x 6 MINUTES 

MIN 1 - Run 200m
MIN 2 - Max DBall Deadlift & Drop


SCALING
REPS, LOADING, VOLUME...
Loading -- Loading should be something that athletes can perform the set unbroken, the Push Press will definitely be the limiting factor. For newer/deconditioned athletes, the weight should stay at a moderate-light weight across all sets.

MOVEMENT ADJUSTMENTS...
Run -- For the Extended Warm-up if athletes cannot Run you can substitute it with 250m on the Rower.
Slam Balls -- If you don’t have enough Slam Balls, you can substitute the movement with Plate Ground to OH.
Barbell Complex -- For the Barbell Complex, if athletes are unable to go overhead you can turn this into a Clean Complex instead.

8/14/2019 - CROSSFIT WORKOUT 2
7 SETS FOR LOAD*

1 Deadlift
1 Power Clean
1 Hang Power Clean 
1 Push Press
1 Push Jerk
1 Split Jerk

-1:30 Rest Between Sets-
*Sets must be performed unbroken.

25 Min Cap

8/14/2019 - BURN Workout 1 FITNESS

MALE SCORES

1st

Derek Romano

1st

Ryan Van

FEMALE SCORES