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Monday 1.7.19 Workout of the Day

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BeachFit Week of Workouts are HERE

CrossFit Week of Workouts are HERE

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CrossFit Workout
Monday 1.7.19

Strength/Skill Work:  Every 75 Seconds for 5 Rounds (10 Sets):

Set 1) 7 DB Bench Press @ 21X1 Tempo

Set 2) 5-7 Australian Ring Rows @ 21X1 Tempo S(Weighted)

“Hot Chocolate”

5 Rounds for Max Reps:

20 Sec Row Sprint for Cals

40 Sec Max Burpees

60 Sec Rest

WOD Tips:
We will be starting the week off with a Push/Pull Strength WOD, which is the focus of today’s class.  We will be alternating movements every 75 seconds, getting 5 complete rounds at each station. For the DB Bench Press, you may choose to build in weight each set as long as you can control the tempo. For the Australian Ring Rows, the tempo will also be the limiting factor. You may choose to add weight or a box to put your feet on to increase the difficulty.
Today’s workout is simple on paper, but will push your intensity levels. This is another 1:1 work/rest ratio, meaning while you are working you are pushing as hard as you can. For the row, you only have 20 seconds on the rower so this should be an all out sprint. When the 20 seconds is up, work on a fast transition out of the rower and drop right into your burpees. You have 40 seconds to accumulate burpees, and these reps should also be done very quickly. You will rest a minute before repeating for 4 more rounds. Your score will be the total reps of the two movements during all 5 rounds.

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BeachFit Workout
“50 Shades of Fitness”
 AMRAP 25
250/200 meter Ski Erg
6-8 D Ball Front Squat (31X1)
8-10 Strict Knees to Chest (Adv: Knees to Elbow)
10-12 Side Plank Up Downs / side
14 Alternating DB Snatches (Build)