Intent: In today’s workout we are executing sprint intervals partner style. This type of conditioning is both fun and some of the best benefits to our fitness and body comp. The intensity we can chase with 1:1 work to rest ratio has great benefits for building anaerobic fitness and building muscle. The weight and movements will get tough as you progress through but shouldn’t feel terribly heavy from the start or the workout portion on your end will happen too slowly.
“Mailman”
Mailman – Crazy fun CrossFit warmup games for your box
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20 High knee’s in place
20 Mountain Climbers
20 Alternating Jack knife
3 rounds
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Practice push press and deadlift together as a group!
RXConditioning:
100m Run
15 Deadlift
15 Push Press
10 rounds for time
(35/20lb.DB’s)
*1 partner goes through 1 round while the other partner rests!
Intermediate:
100m Run
15 Deadlift
15 Push Press
10 rounds for time
(25/10lb.DB’s)
*1 partner goes through 1 round while the other partner rests!
Baseline:
100m Run
10 KB Deadlift
10 Push Up
8 rounds for time
(35/20lb. 1KB for deadlift, not one each hand. 2 hands on KB, between legs)
*1 partner goes through 1 round while the other partner rests!
Cool Down:
Tabata Abmat Sit up
:20 work/ :10 rest x 8 sets
