CrossFit – Sat, Jan 10
General Warm-up
For time with a partner (Time)
80 DB Bench Presses, split
then:
8 rounds of:
10 Synchro Alternating S-DB Hang Clean and Jerk
6 Farmer’s Carry Shuttles, split
then,
80 DB Bench Presses, split
DBs: 50s/35s
1 shuttle = 25ft out, 25ft back.
Synchro = both athletes together
Split = 1 working, 1 resting, switch anytime
Feel: Muscle Overload
Pace: Sustain
Target Score: 18-22 minutes
Firebreather: Sub 18 minutes
Extra Credit (5 Rounds for reps)
Compare to 9/27/25
5 Sets
5-10 Wall Walks
Echo Bike @ Flush Pace for 3:00
We’re not working on speed today, we’re chasing volume. So slow them down a bit and if you have to pause during a round, it’s too many.
2:00 Machine
1:00 Inchworm Walk outs + Push Up
Then
3 rounds with a partner
6 Synchro Burpees
12 Synchro Plate Ground to Overhead 25/15lbs
6 Suitcase Carry Shuttles Split