Tues, 12/11/2018

December 10, 2018

 

 

"Crash Course"
AMRAP 15:
50 AbMat Sit-ups
40/30 Calorie Row
30 Chest to Bar Pull-ups
20 Plate Ground to Overhead (45/35)

Scale Options:
Row - 400 M Run
C2B is for competitors - pullups, ring rows
Plate G2O - Med Ball G2O

MetCon:
30 Sit-Ups
20 Ring Rows
10 MB G2O
200 M Run

 

 

Notes:

In this AMRAP chipper, athletes will move through 4 different movements. If you have more people than rowers, stagger by 3-4 minutes.

Athletes who have goals of competing in the sport of CrossFit can complete chest to bar pull-ups, while athletes whose main goals are outside the gym can complete chin over bar pull-ups. We recommend that athlete are able to complete 15+ repetitions unbroken when fresh to maintain the current rep scheme.

While many gyms are not equipped with Wreck Bags, we can look to move a heavier object from the floor to over the shoulder or to the shoulder. Some other options are to use traditional sandbags, a heavy medicine ball or d-ball, or a moderate weight power clean. Whatever the piece of equipment, this should be something where a quick single is always there. 

 

 

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