CrossFit 201 – CrossFit
Warm-up
AMRAP x 10 MINUTES
8/6 Cal Bike
8 Ring Rows/ 8 Kipping Swings
8/8 SA DB Strict Presses
8/8 SA DB Hang Power Snatches
25 Shoulder Taps in Push Up Plank / 25’/25’ SA OH Walk
STRENGTH
PARTNER WORKOUT
IN TEAMS OF 3…
I. ON A 12:00 RUNNING CLOCK…
Establish 3-Rep Bench Press for Each Athlete*
*Score is the combined total of all three athletes heaviest successful lift.
-Rest 5:00-
Bench Press (1 x 3)
personal 1 x 3 score
Metcon (3 Rounds for weight)
BENCH PRESS TOTAL
1 x 3 per person
Total Team Weight Total
Metcon
PARTNER WORKOUT
II. ON A 12:00 RUNNING CLOCK…
Max Rounds of Cindy + Max Cals on Bike*
1 Round of Cindy is…
5 Pull Ups
10 Push Ups
15 Air Squats
*Two athletes work at a time, while one rests.
Rotate as needed. Score is the number
of rounds completed in Cindy + number
of Cals on the bike to the nearest set of 10.
For example…
30 Cals = 3,
70 Cals = 7,
110 Cals = 11.
No credit for partially completed sets of 10.
For example…29 Cals = 2,
71 Cals = 7,
115 Cals = 11.
Metcon (AMRAP – Rounds)
Partner Metcon