Split reps with a partner, for time:
80 Cal Bike
50 DB Hang Cleans 50/35
20 Rower Pike Ups
80 Cal Ski
50 DB Hang Cleans
20 Rower Pike Ups
80 Cal Row
50 DB Hang Cleans
20 Rower Pike Ups
Program Notes:
This workout is not intended to be an active recovery workout so if you hit M-W and are feeling like you need rest, take today off. However,
if you feel good and want a workout that has a lot of bang for your buck, by all means show up and give it a go.
This workout has built in intervals as it is a partner workout. There is endurance and stamina work. Over head stability work, Dynamic hip flexor and core work and it will
not interfere with our other days of work. So I encourage everyone who feels up to grab a buddy and crush it.
Metcon intention/notes :
Partner work is interval work. When it is your turn to work, work hard and fast. Encourage your partner and share in the “suck”. This is a workout that will be fun in
the best CrossFit way possible but it also has some complexity to it that will be beneficial to your fitness. It isn’t just a get sweaty and work hard workout.
Focus on sound positions and execution in the pike ups and DB cleans and watch your TTB, Hand Stands, Cleans, Deadlifts and other moves improve.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate:
Same as RX
Scaled:
DB’s 35/20
V Ups or tuck ups instead of Pike Ups then hold a push up plank as partner does their V-Ups
Scale the Calories down 10
Beginner:
Db’s 25/15
Sit Ups
Scale the Calories down 10-20