Team work makes the dream work. What better way to finish a tough week of training than to suffer with a friend? In teams of 2 attack this 22:00 AMRAP, but the bad news is that you never get “down time”. The goal is to get as many calories on the erg as you can. In order to sustain a high power output you have to rotate pretty often, and this is where you need to stay motivate to move quickly when you are the one working through the other work, so you can spell your teammate quickly.
*7:00 of dodgeball (soft bounce ball at the affiliate? Play a bit)
OR
Simon says (CrossFit style)
*1 leader, just like as a kid, but you demo the movements you want and the faster you go, the more confusion you can create.
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25ft. Forward bearcrawl
25ft. Backward bearcrawl
25ft. lateral bear crawl
25ft. Lateral bear crawl opposite side
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10 Reverse lunge step + over head reach (5 each)
5 no push up burpee
5 Single arm KB Swing each side
3 Lateral swing each way (https://www.youtube.com/watch?v=nSbi0860-_Q)
RX Conditioning
22:00 AMRAP
50 ft walking lunge
20 mountain climber (10 each side)
10 Lateral KB swing (5 each) (53/35) (https://www.youtube.com/watch?v=nSbi0860-_Q)
1 partner works through 1 complete round while other partner accumulated as many calories on the tower or bike as possible.
*Although the Lateral KB is inherently simple, it is a new movement to many. It’s important to focus on this with everyone to make sure they are safe and comfortable. The value here is lateral power transfer something often overlooked in barbell training.
INTERMEDIATE
22:00 AMRAP
50 ft walking lunge
20 mountain climber (10 each side)
10 Lateral KB swing around head (5 each)(35/25)
1 partner works through 1 complete round while other partner accumulated as many calories on the tower or bike as possible.
Baseline
22:00 AMRAP
25 ft walking lunge
16 mountain climber (8 each side)
8 Lateral KB swing around head (4 each)
1 partner works through 1 complete round while other partner accumulated as many calories on the tower or bike as possible.
