CrossFit – Sat, Oct 7

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Team workout on the docket today with rabbit style workout. A rabbit style workout is one where one partner is the rabbit and dictates the pace of the workout. Every time the rabbit is back, stations switch and we move onto the next round. In order to make that rabbit keep moving fast we are counting that as a full round then just adding the max reps as the other scoring component of the workout. This means that more rounds on the run will ultimately lead to a better result / higher score.

In past workouts if this was not the case we’ve seen teams sandbag the run and have the other athletes just accumulating reps on the other two movements. So keep moving, keep running, and get sweaty!

Warm-up (No Measure)

2 Rounds

200m Run

10 Alternating Box Step-Ups

10 Russian KBS

5 Burpees

Metcon (AMRAP – Rounds and Reps)

24:00 AMRAP

Teams of 4

Partner 1: 200m Run

Partner 2: Max Burpee Box Jump Overs 24/20”

Partner 3: Max KB Sumo Deadlift High Pull (53/35)

Partner 4: Rest
The partner running will dictate the pace. The score for this workout will be rounds + reps. Every time the runner is back from the run, that will equal 1 round, while partners are accumulating as many reps as possible on the other two movements. As each round finishes, tally your total reps and keep adding on a whiteboard as you go.

Total scores will look like 20 rounds + 300 reps, which would be 20 runs completed + 300 reps combined on the other two movements between the 4 partners.