Michael Russo

Wednesday 230920

Wednesday 230920

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

Friday 210820

Friday 210820

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.

Post reps completed to comments.
Compare to 200116.

Scaling:
For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates and eliminating the jump-over. Select a load for the deadlift that allows you to complete at least 15 consecutive reps when fresh.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 20-in. box, 125 lb.
♂ 24-in. box, 185 lb.

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 6-in. box, 75 lb. ♂ 12-in. box, 115 lb.

Saturday 240120

Saturday 240120

For time:
60/75-calorie row
21 push jerks
60/75-calorie row
15 push jerks
60/75-calorie row
9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

Post time to comments.

Scaling:
Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.

Intermediate option:
For time:
45/60-calorie row
21 push jerks
45/60-calorie row
15 push jerks
45/60-calorie row
9 push jerks

♀ 65/75/95 lb
♂ 95/115/135 lb

Beginner option:
For time:
21/30-calorie row
21 push jerks
21/30-calorie row
15 push jerks
21/30-calorie row
9 push jerks

♀ 35/35/55 lb
♂ 45/45/65 lb

Resources:
Rowing Technique Tips
The Push Jerk

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Featured photo:
Taken by Adam Box at Hammer CrossFit West in Phoenix, Arizona.

Saturday 240224

Saturday 240224

21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 6 inches from fingertips with arms overhead.

Post time to comments.

Scaling:
Today’s workout is a burner and there is no reason to stop moving. Experienced athletes should sell their sousl on the rower and hold their heads above water on the burpee pull-ups. Beginner athletes should pace the row and move consistently on the burpee pull-ups. To make the burpee pull-ups easier, use a bar closer to your fingertips when arms are overhead, allowing you to perform more of a jumping pull-up.

Intermediate option:
21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 1 inch from fingertips with arms overhead.

Beginner option:
15-12-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar between forearm and elbow with arms overhead.

Resources:
Rowing
The Burpee Pull-Up With Greg Amundson

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Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.