Bike Drop

 

Teams of 3:
For Time (30 Minute Cap):
65/45 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
65/45 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
65/45 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
65/45 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
65/45 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)

Teams will work through these three movements together, breaking up repetitions as needed. Athletes must complete all repetitions at the bike before moving to the power snatches and so on. The number of reps will drop each round, but the weight will increase. These should be weights that athletes are capable of completing at least 27-21-15-12-9 repetitions unbroken respectively when fresh. Teams can use multiple bars if athletes plan on using different weights. If all athletes are using the same loads, use one barbell and add weight following the thrusters. This workout is for time, but will be capped at 30 minutes. If unable to Schwinn Bike, complete one of the following:

90/60 Calorie Row
Sprint 200 Meters (Each Partner)

Boat Race

 

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

A simple, but effective combination of running and rowing intervals today. Athletes will Row 500 Meters and Run 400 Meters, resting 3 minutes between each of the three rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds. If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round)
28/20 Calorie Assault Bike

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Every four minutes, athletes will complete one round of “Anchored Down” and rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds. If short on rowers, stagger the second group two minutes behind. These rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.

Snake Bite

 

Option A
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

Option B
For Time:
15-12-9
Power Snatch (95/65)
Overhead Squats (95/65)
Pull-ups

Option C
For Time:
15-12-9
Power Snatch (75/55)
Overhead Squats (75/55)
Pull-ups

choose a weight on the barbell that athletes could complete 15+ snatches and chest to bar pull-ups unbroken when completely fresh. Stimulus here is to complete the work in under 12 minutes. For athletes who have no goals of competing in the sport of CrossFit, we have provided two more options that replace the squat snatch and chest to bar pull-ups.

For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set