Workout of the Day
BUY IN: Tabata Mash-Up
A. V-Ups
B. Arch Hold
Notes
Before today’s long workout, complete 8 rounds of the tabata couplet, alternating movements each round. Work for 20 sec, rest for 10 sec, and repeat!
Gold standard would be to keep legs and arms straight for the duration of both movements.
PARTNER METCON
AMRAP 30 MIN
1000m Row (Partner Forearm Plank)
2000m Bike (Partner Wall Sit)
400ft Sandbag Carry (Partner KB Suitcase Hold 32/24kg)
Notes
In this workout, both athletes are working for the 30 minute duration. For example: While Partner A is rowing, Partner B holds a forearm plank.
Distance on the row, bike, and carry can be counted up only while your partner is in the requisite hold.
Athletes will decide amongst themselves when to switch places!
Total up to the distances listed as a team. When you complete the Sandbag Carry, start again on the row.
There is no prescribed load for the Sandbag. Pick something heavy.
(Programming Template: Week 6/8 )
Community, IRL
The CrossFit Effect
One of the trademarks of CrossFit is that the vast majority of information as well as 25 years of workouts are available for free on CrossFit.com. Similarly, we have 18 years of workouts available here on CFSBK.com. Good programming is important, but the magic is always in the coaching, the community and the collective experience at the gym.
Leave a Reply