CrossFit:
In Teams of 2…
40 Rounds (20 Each)
“I go, you go style”
6 Toes-To-Bar
5 Hang Power Cleans 135/95lb.
4 Back Squats (Toss from front rack, to your back)
3 Lateral Barbell Burpees Over The Bar
Sweat:
In Teams of 2…
30 Rounds (15 Each)
“I go, you go style”
6 Cal Bike
6 Toes-To-Bar
6 Wall Balls (20/14lb.)
6 American KB Swings (53/35lb.)
You must complete a full round before your partner goes.
Time CAP: 35min.
*We did something similar in the strength & conditioning program a few months ago and it was AWESOME!
**If for any reason this takes you LONGER than a minute per round (each), consider dropping the reps to 4 or 5. I definitely want everyone MOVING FAST or it won’t be that fun. It’s made to go hard for 45-60sec. and switch!
Advanced Options:
30/20lb Wall Ball and/or a 70/53lb. Kettlebell
Daily D:
100 Double Unders3-8min.
5min. AMRAP:
3 Strict Pull-Ups (Regular Grip)
6 Push-Ups
9 Air Squats
9-12min.
100 Double Unders
12-17min.
5min. AMRAP:
3 Strict Pull-Ups (Regular Grip)
6 Push-Ups
9 Air Squats
18-21min.
100 Double Unders
Score would be the amount of rounds and reps you got on the AMRAPs combined. So start where you left off for the 2nd round. To RX this however, you must get all 100 of those dubs in each time 😉
I never do this, but… If you can do muscle ups, then you’re welcome to swap the pull-ups out for 1 muscle up. Bar or ring (I don’t care which one).
If you can not do double unders, then just do singles the entire time, but just try a double under every 10-15sec.
Full Body Aesthetics Day 41 Cycle 9: REST DAY
Sounds like a lot, but it does go FAST each round! Can you get it done in under 40min!?!?
REMEMBER, you can not go until your partner finishes the entire round!
Scale that weight down if it feels heavy at all!