CrossFit:
(Teams of 2)
35min. to finish…
3 Rounds:
30 Toes to Bar
30 Front Squats 95/65
30 American KB Swings 70/53
50 Cal Row or Bike
2 Rounds:
30 Toes to Bar
30 Front Squats 135/95
30 American KB Swings 70/53
50 Cal Row or Bike
1 Round:
30 Toes to Bar
30 Front Squats 185/135
30 American KB Swings 70/53
Can you finish?!
If those front squat numbers seem a little low for you and your partner, then beef them up a little. If that isn’t little heavy, then you may fly through this a little fast.
Cool Down:
2 min Slow Cardio
Sweat:
In teams of 2. Only 1 person works at a time:
For Time:
5000 Meter Row
100 Devil Press 50/35s
*You may complete this ANY format you’d like. Strategize with your partner and try to keep a solid pace 🙂
*A few schemes I like:
1.) You go, I go… 250m Row + 5 Devil Press
2.) Split 1000m Row + 20 Devil Press x 5 Rounds
3.) Make up your own 😉
HIBB High Intensity Bodybuilding:
A.) 100 Bench Press 185/115
*Every time you break 10 KB Swings 70/53
Rest 5-10 min
B.) 100 Bent over Rows 70/50 (nonstop)
*Do 10 in a row on one side, then switch and do the other side. Try not to stop and take breaks unless your form breaks down or you hit complete muscle fatigue.
*If you are really strong at these you can go up in weight a little bit.
Rest 5-10 min
C.) A buncha EMOMs
EMOM 4 min
3 Front Squats (off the ground) 225/155
EMOM 4 min
15 TTB
EMOM 4 min
3 Front Squats (off the ground) 225/155
EMOM 4 min
15 GHD Sit Ups