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  • CrossFit AMRAP

Tuesday, August 25th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT


DELOAD WEEK


WOD:

AMRAP in 4:00

27/21 Calorie Row---19/15 Calorie Bike---400m Run

27 Burpees

27 Chest to Bar Pull-ups


Rest 4 Minutes


AMRAP 4:00

21/15 Calorie Row---15/11 Calorie Bike---300m Run

21 Burpees

21 Toes to Bar


Rest 4 Minutes


AMRAP 4:00

15/12 Calorie Row---11/8 Calorie Bike---200m Run

15 Burpees

15 Pull-ups


Notes

  • The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles.

  • This forces your body to improve its ability to buffer that acid.

  • If you finish the gymnastics in each window, you'll cycle back to the Erg until the 4 minutes is up.

  • Your score for each AMRAP in 4:00  is total rounds + reps completed.

  • When choosing rep schemes and variations, consider the following scoring goals for each round:

  • GYMNASTIC MOVEMENTS

  • To complete the movements as written, we recommend having at least the prescribed number of reps at each station unbroken when fresh:

  • If you have less than 27 chest to bar pull-ups, 21 toes to bar, and 15 pull-ups unbroken, consider reducing the reps or choosing a variation from "subs".

  • These are the most important movements to consider when looking to get the right stimulus, as they are the only places that would cause us to stop moving during the 4 minute windows.

GOAL:

  • 1st AMRAP: 1-1+ Rounds

  • 2nd AMRAP: 1-1.5+ Rounds

  • 3rd AMRAP: 1.5-2+ Rounds


Midline Conditioning

Not for Time:

30 GHD Sit-Ups

40 AbMat Sit-Ups

50 Hollow Rocks

40 AbMat Sit-Ups

30 GHD Sit-Ups


Notes

  • We finish the day with a high volume midline conditioning piece.

  • We are intentionally overworking the same muscle groups and movement patterns to generate an adaptation.

  • Since this piece is not for time, we can focus on movement quality and staying "connected" throughout the movements.

  • Reduce the reps if the volume is too high. We should be able to get through all of these in under 3 sets.

SUBS

GHD SIT-UPS

  • Weighted Abmat Sit-ups

  • V-ups

  • Toes To Bar

SWEATFEST

For Time:

Run 800m

50 DB Hang Power Cleans

Row 1000m

200 DU/300 SU

Run 800m

DO MORE. BE MORE. GIVE MORE. LIVE MORE.



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