CrossFit – Sat, Jun 3
Crossfit Chilliwack – CrossFit
230603 (Time)
– RX –
For time with a partner:
1,000m run
– Split the runs. One person works at a time.
Right into…
50 Curtis-P Complex (55/75 lb)*
* Both partners perform 4 burpees at the TOP of each minute.
Finish with…
800/1,000m row
– Split the row. One person works at a time.
– One person works to accumulate the Curtis-P Complex at a time, switching every minute. The partner on the barbell can start accumulating Curtis-P Complexes as soon as they have finished doing burpees.
– INTERMEDIATE –
For time with a partner:
800m run
Right into…
50 Curtis-P Complex (45/55 lb)*
* Perform 3 burpees at the TOP of each minute.
Finish with…
600/800m row
– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
– BEGINNER –
For time with a partner:
800m run
Right into…
30 Curtis-P Complex (35/45 lb)*
* Perform 2 burpees at the TOP of each minute.
Finish with…
600/800m row
– Partners split the row and run. One person works to accumulate Curtis-P Complex at a time, switching every minute.
General Warm-up (No Measure)
Partner row-ling warm-up
• Teams of two: Athletes alternate work and rest.
• Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.
AMRAP 7:
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, partner two must perform that many reps of a penalty movement.
Partner B: As soon as they finish performing the penalty reps, Partner B gets on the rower to row 100-m. Partner A will then perform the penalty reps.
Penalties:
Round 1: Air squats
Round 2: Push-ups
Round 3: Sit-ups
Round 4: Burpees
Stretchig (Checkmark)
1 set:
:30 pigeon stretch/side
1:00 straddle stretch