CrossFit Hamptons – CrossFit
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 75% of 1RM Front Squat For Both Lifts
Score back squat sets here as well as above.
Score sets here as well, to keep a record.
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Row
Score is Slowest Round
While we are looking for these rounds to be completed quickly, we want to be smart with our approach. The goal is to take virtually no rest and speed up with each movement if possible.
Starting with the burpee box jump overs, you can aim to move at a smooth, moderate pace through all 9 reps. Moving well here will allow you to pick immediately transition to the dumbbells for 15 reps, picking up a little bit of speed in cycle time. Moving on to the last movement, the rower, you can hammer the first couple seconds before settling into a still aggressive pace to finish things out. In order of movement, we can think of our speed as moderate, moderate-fast, fast.