"Second Act"
[TEAMS OF 3]
AMRAP 25:
3 Rounds:
600 Meter Team Run
30 Power Snatches (135/95)
Directly Into...
15-30-45...
Bar-Facing Burpees
Deadlifts (225/155)
*Add 15 Reps Each Round
KG |
(61/43)
(102/70)
For Time:
2 Rounds:
8 Snatches, (185/125)
12 Burpee Box Jump Overs (30/24")
Directly into...
2 Rounds:
4 Snatches, (225/155)
12 Burpee Box Jump Overs (30/24")
Super fun team piece on the menu today! We're aiming to earn ourselves time on the back half of this workout today, so the goal should be not to get bogged down in the 3 rounds but also save some gas for a push to the finish in the AMRAP ladder portion on the back end.
Total rounds & reps of part 2, Burpee and Deadlift couplet.
Power Snatches | 2:00 or less of work
Deadlift | Moderate load.
Team Run | 4:00 or less of work.
Bar close
In both the snatches and deadlifts, emphasize a close bar and straight bar path!
600M Run
Reduce Distance
3:00 Time Cap
750m Row
480m Ski
1200m Bike
450m Air Run
Power Snatch
Reduce Loading
Hang Power Snatches
Dumbbell Power Snatches
Kettlebell Swings
Deadlift
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
Bar Facing Burpees
Reduce Reps
Bar-Facing Burpees (With Step Over)
Lateral Barbell Burpees
Regular Burpees
4 Calories = 5 Burpees On Any Machine
It might be difficult to find teams of 3 that are all capable of completing the workout at the prescribed loads. Allow teams to utilize different barbells if necessary so that athletes can modify accordingly.
If you have the equipment, allow athletes to have one barbell for the snatch and one for the deadlift.
Whiteboard Brief
General Flow
CT Barbell Flow
Team Prep
N/A
Practice Round
Break
Workout adjustments if needed
Look For
For today, pay particular attention to pacing and if the athletes are completing the run within the appropriate time frame. Encourage modifying distance if needed.
Cue athletes to pull the bar into their body by keeping their arms long and using their lats.
Look for athletes to jump or step up with their feet flat and outside their hands. This will allow their step up or jump up to be the “launch” position for the jump over the bar.
Cue athletes to pull the bar into the body, keeping the deadlift bar in contact the entire time.
AMRAP 25:
3 Rounds:
600 Meter run
12 Alternating DB snatch
Directly Into...5-10-15….
DB Facing burpees
Double DB devils press
*Add 5 Reps Each Round
“The opposite of play is not work. The opposite of play is depression.” – Brene Brown
Sometimes along the way, we forget that we love what we do. The choice of words there was intentional.
Suddenly things become a “job”.
Things used to be fun.
It used to excite us.
Now… not so much.
And we ask ourselves that question… ”What happened?”
When we are here, it’s a must to remind ourselves: love is a two-way street. And it takes work to love. Unlike the portrayal in the movies, there’s commitment with hard work, sweat and tears. But through that, if we can see it all the way, is the irreplaceable fulfillment. We must learn, or maybe better said re-learn, to love what we do.Think back to what excited us the most when we started. What ignited the fire. What wakes us up in the morning. It’s there. Not lost to “work”, and just in need of a rekindling. What did your first day of CrossFit look like? What made you come back? What made you have the desire to compete?
1 Set
Accumulate 400m heavy farmers carry
Accumulate 3:00 dead hang
