Friday 2.10.2023

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

*Coach’s Notes: You’ll notice today’s interval workout has a lot of rep ranges (8-12, mostly); this is to account for the varying levels of speed and skill among those completing it. You can choose to go with lighter Dumbbells, and shoot for the upper end of the rep ranges, or push the weight, and cut back the reps if needed to recover between intervals. For the Echo Bike Calories, choose a number that you can comfortably complete under 60 seconds in the first one or two sets.

“FITNESS” & “PERFORMANCE”

Every 90 seconds, for 36 minutes (4 sets):
Station 1 – 8-12 Strict Handstand Push-ups or Dumbbell Z-Presses
Station 2 – 6 Burpee Box Jump-Overs + 8-12 Ring Rows
Station 3 – 18/14 Calorie Echo Bike
Station 4 – 8-12 Dumbbell Hang Power Cleans
Station 5 – 6 Burpee Box Jump-Overs + 8-12 Dumbbell Walking Lunges
Station 6 – 45-60 Second Plank Hold

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or calories are unattainable, please adjust the reps, calories, and loading such that you are able to complete the first round relatively comfortably — though by the final round you should be challenged both mentally and physically.

“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