WORKOUT OF THE DAY

Tuesday, 11 June 2019

Interested in joining our July Elements group? Sign up here to reserve a spot.

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CrossFit Kids returns this Summer! 7/29-8/29. Tues/Thurs at 10am.
Sign up here.

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Part A
EMOM 16
Min 1: 4 Strict Press
Min 2: 8 Push Press
Min 3: 12 Push Jerk
Min 4: Rest

All at 50% of 1RM Strict Press

Part B
Intensity / Consistency:
For Time:
1000m row
80 Double Under
40 Burpee to Target

Mechanics:
750m row
100 single under
40 burpee to target

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Today’s percentage work is designed to build shoulder stamina and muscular endurance. Stick to the percentages even if feels easy. By week 4, this will feel very difficult.

Part B is a twist on Jackie. You can go much faster than you want on the row and really push the pace. The double unders are about managing the pace and using that as a “rest.” Take the 1st 10 burpees to settle in to a pace and then gradually try and speed up as you finish. This is one of those workouts, when done correctly, that can leave you gasping for air. Remember – it’s close to impossible to fail a burpee so push even when you’re tired.

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Circuit Fit (630a/630p/730p)
Part A

AMRAP 17
40 DU
20 DB Push Press (45s/35s)
40 DU
20/15 Cal Row

Part B
An all out sprint, for time:
21/15 Cal AB
10 Burpees