3 Rounds For Time:
200 Meter Farmer’s Carry (53/35)
In between three rounds of row and bike calories, athletes will carry a pair of kettlebell’s by their sides for 200 meters. This should be a weight that they could complete the 200 meters broken when fresh. Within the workout, taking 2-3 short breaks is appropriate.
Stagger by 5-7 minutes if short on equipment.
While the Farmer’s Carries in todays workout present their own challenge, it is vastly different from that of the machines. The row and the bike are more taxing on the lu...
3 Rounds For Time:
75 Double Unders (3:1 Singles)
50 Air Squats
15 Power Snatches (115/80)
This “Weightlifting Wednesday” begins with athletes building to a heavy power snatch. The weight on the barbell in the metcon should be something that athletes could complete 10+ repetitions unbroken when fresh. Within the workout, looking for these to be performed in short sets or very quick singles.
With air squats following the double unders, athletes can afford to bite off a little more than they can...
Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to.
Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 20+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a weight that athletes could complete 10+ unbroken repetitions when fresh, ideally taking no more than one break p...
Front Squats make an appearance in the strength piece today as well as our 5-minute intervals. After building to a heavy set of three, athletes will choose a weight for the first interval that they could complete 15+ repetitions unbroken when fresh. This goes for the kettlebell on both AMRAPs as well....
4 Rounds For Time:
400 Meter Run
4 Ring or Bar Muscle-ups (Scale to 10 Burpee Pull-Ups)
40 Double Unders (3:1 Singles)
Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings/bar or rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus.
If unable to run, complete one of the following:
28/20 Calorie Bike
28/20 Calorie Row