From 0:00-6:00, AMRAP of: 2 Alternating Kettlebell Snatches (24/16 kg) 4 Burpees
4 Alternating Kettlebell Snatches (24/16 kg) 4 Burpees
Continue with this pattern, adding 2 Kettlebell Snatches each round.
Rest 2 minutes
Perform until complete: 2 Alternating Kettlebell Snatches (24/16 kg) 4 Burpees
Start with the final count of Alternating Kettlebell Snatches from the first 6-minute AMRAP, decreasing by 2 Alternating Kettlebell Snatches until back to 0.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. Reduce or modify the rope climbs to something that allows you to keep moving throughout.
Perform this workout like the "12 Days of Christmas" song. In round 1, perform 1 wall walk. In round 2, perform 2 candlestick rocks and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.
Post time to comments.
Scaling:
Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.
Intermediate option:
Same as Rx’d
Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
Perform the workout like the "12 Days of Christmas" song. In round 1, perform 1 inchworm. In round 2, perform 2 candlesticks and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.
Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Handstand Push-Up
The Single-Leg Squat
The Box Step-Up
The Dumbbell Press
Find a gym near you:
View the CrossFit map
Featured photo:
Photo by James Irwin at Crooked Lake CrossFit in Newry, Ireland.
Guest Programmer – Rob Lawson
April 30-May 12, 2024
5 sets for max reps:
On a 3-minute clock, complete:
400/500-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 35 lb
♂ 50 lb
Post total reps to comments.
Scaling:
This interval workout is about pushing hard for 3 minutes, then maximizing your recovery to maintain your output across all sets. The goal is to finish the row around 2 minutes, with some pushing closer to 1:45 or under. Once the 8 burpees are complete, you should have 45 seconds to 1 minute to accumulate dumbbell snatches.
There are a couple of goals for this workout:
Find the maximum pace on the rower that allows you to get off and get straight to work on the burpees.
Practice fast transitions between movements.
Build capacity toward bigger sets of alternating dumbbell snatches.
Focus on recovery each round. With the 1:1 work-to-rest ratio, aim to maintain your output across all the rounds.
With the forced rest, push hard today and dare to hold on to the dumbbell until you hear the clock!
Intermediate option:
5 sets for max reps:
On a 3-minute clock, complete:
350/400-meter row
8 burpees over rower
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 20 lb
♂ 35 lb
Beginner option:
4 sets for max reps:
On a 3-minute clock, complete:
200/250-meter row
8 burpees
In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.
♀ 10 lb
♂ 15 lb
Resources:
Rowing
The Burpee
The Dumbbell Power Snatch
Learn More About Guest Programming
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Charlotte Foerschler at Drop Box CrossFit in Virginia Beach, Virginia.