Wed, 02/06/2019

February 5, 2019

"Sole Cycle"
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Row

 

Notes:

### GENERAL DESCRIPTION
* The weight decreases, but the reps stay the same across the intervals
* Goal is not to sprint necessarily, rather move with a purpose for all 5 minutes
* Scoreboard will be sorted by the lowest number of rounds + reps first

### LOADING/STIMULUS
* First Barbell: 10+ Unbroken When Fresh
* Second Barbell: 15+ Unbroken When Fresh
* Third Barbell: 20+ Unbroken When Fresh

### LOGISTICS
* Stagger on opposite 5 minute intervals if short on machines
* If short on space, make these lateral barbell burpees
* If atheltes have to share barbells, make these regular burpees so one athlete isn't changing weight while the other is doing burpees over the bar
* Complete 27/21 Calorie Row
* 30 minutes of work with two heats, so staying on track with timing is important

### THE WHY
5 minute intervals are hard. If we stayed at the same weight across the board, it is likely that athletes would see a drop off in work completed. We reduced the weight with each interval because it enables athletes to complete around the same amount of work each time, sometimes even more. A goal today can be to stay around the same rounds + reps in each of the three short intervals. 

 

 

 

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