Tues, 10/23/2018

October 22, 2018

 

 

"Bar Keeper" (Part 1)

AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups 
21/15 Calorie Row

Rest 5 Minutes

 

"Bar Keeper" (Part 2)

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar 
15/10 Calorie Row

Rest 5 Minutes

 

"Bar Keeper" (Part 3)

AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Row

 

Notes:

Three short AMRAPs today, all beginning with a 400 meter run buy-in. This only happens once, with the scored portion of each 5-minute window being the rounds and reps on the gymnastic movement and rower. Looking for the buy-in to take no longer than right around two minutes, giving athletes the majority of the time to work through the scored portion. We can bring down the run distance to allow for plenty of time to work inside. 

Athletes with goals of competing in the sport of CrossFit can complete chest to bar pull-ups on the first AMRAP, while athletes whose goals lie outside the gym can complete chin over bar pull-ups for the first and last AMRAPs. The gymnastic movements should be variations that allow athletes to complete 15+ repetitions unbroken when fresh. We can tailor the rep number or variation for individual athletes. 

 

 

 

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