Saturday 2.11.2023

*Reminder: The CrossFit Open starts next week! Get registered now!

“FITNESS” & “PERFORMANCE”

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
150 Meter Ski or Row
120-ft Dual Kettlebell Front Rack Carry
9 Burpees

Rest 5 minutes, then....

In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
300 Meter Bike Erg
12 Goblet Squats
9 Ring or Bench Dips

“BURN”

A. Every minute, for 9 minutes (3 sets of each):
Minute 1 — 45 Second Bike, Ski, or Row
Minute 2 — 15 Air Squats + 5 Inchworms
Minute 3 — 15 Second Side Plank Left Side + 15 Second Hollow Hold + 15 Second Side Plank Right Side

Rest 2 minutes, then…

B. Complete three rounds for max reps (9 minutes) of:
30 Seconds of Goblet Reverse Lunges
30 Seconds of Alternating Single Arm Rows from Plank
30 Seconds of Goblet Squats
30 Seconds of Alternating Single Arm Hang Clean + Push Press
30 Seconds of V-Ups
Rest 30 seconds

Use one light-to-moderate Dumbbell or Kettlebell for all movements; your goal should be near-constant movement for all working intervals.

Rest 2 minutes, then…

C. Complete as many calories as possible in 9 minutes of:
Bike, Ski, or Row*

*Each minute, including the first, will begin with Burpees.
Minute 1 = 1 Burpee
Minute 2 = 2 Burpees
Minute 3 = 3 Burpees
and so on, up to 9 Burpees for the last minute. Accumulate as many calories as possible on your machine during the remainder of each minute

“ENDURANCE (AKA SWEAT SESH)”

Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds