10/08/24 Saturday Workout of the Day
- Aaron Marcelino
- Aug 3, 2024
- 1 min read
Warm-Up:
A)
For Quality
5:00 AMRAP
:10-:15 Ring Support Hold
8-10 Ring V-Outs
B)
1000m Partner Rowing Golf
"Theory of Forms"
For Total Time with a Partner
Part A)
For Time:
9-12-15-18
Burpee Box Jump Overs
5-7-9-11
Ring Muscle-Ups
or
10-14-18-22
Pull-Ups
Rest 5:00 minutes
Part B)
18-15-12-9
Burpee Box Jump Overs
27-21-15-9
Deadlifts
Box: 24/20''
Barbell: 102/70kg
Score = Total Time
Goal: 9:00-11:00 for each Part
Time Cap: 35:00
Stimulus: CrossFit Couplets / Muscular Stamina
RPE: 8/10
Flow:
Each athlete will complete the full rep scheme prescribed here with both athletes starting to work at the same time with Partner A working on the Burpee Box Jump Overs for 9 reps, while partner B is working to complete 5 Ring Muscle-Ups/10 Pull-Ups. Once both have completed round 1 they will switch movements and complete the 9 and 5/10 on the other station
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon

Comments