CrossFit Hamptons – CrossFit
Weighted Step-ups (5X10 )
This will be completed with the Barbell in the Front Rack Position. (20/18 inch box)
Complete 3-4 warmup sets to find a weight that you can complete with good form but is still challenging, than do 5 sets of 10 at the weight chosen.
Sore Eyes (AMRAP – Rounds and Reps)
20 Wallballs (20/14)
20 Power Snatches (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row
In this longer, high-rep workout, we can aim to find a rep scheme that is repeatable from round to round and movement to movement. We can view these as 100 reps per round, not 20 reps per movement. Seeing these rounds as 5 individual stations as opposed to 1 total rep number can sometimes cause athletes to go too big, too early. On the movements that require it, we can look to hold 2-3 sets across the board from the first round. These movements are the wallballs, power snatches, and push presses.
**2 Sets:** 12-8 or 10-10
**3 Sets: ** 7-7-6
On the other two movements, the box jumps and the calorie row, athletes can find a steady pace that still allows them to hold on for 2-3 sets on the weighted movements.