Workout of the Week - "CrossFit B'Bros 2"

Here’s another long workout from CrossFit B’Bros on our most recent trip to Budapest.

This workout has multiple workouts all in one to challenge you every minute! Grab a partner and GET TO WORK!

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Part 1:
AMRAP 10:
1, 2, 3, 4....
Strict Press (95/65)
2, 4, 6, 8....
Russian Kettlebell Swings (55/35)

Part 2:
In teams of 2 for time:
30-24-18
Deadlifts (175/125)
Bar Facing Burpees
Handstand Push-Ups

- Rest 3 Minutes -

Run 1600 M (In 200 M intervals)
Row 2000 M (In 250 M intervals)

- Rest 3 Minutes -

3 Rounds for time:
25 Wallballs 20/14 to 10’/9’
20 Push Press (115/75)
15 Chest to Bar Pull-Ups

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Coach’s Notes
CrossFit B’Bros coming in hot with this session! We start the whole session off with strict press and kettlebell swings. The aim is to try to keep both movements within 2 sets if not unbroken. Treat this like a strength session, not a conditioning workout so scale the weight on strict press accordingly.

Once we’re wrapped up with that shoulder burner, grab a partner and have some fun because the party is just starting! A popular strategy is to split the reps evenly for the first and last workout of part 2 (since running and rowing is already split as is). For the run portion, if you are unable to run and scaling to the bike; before starting the workout, bike the same amount of time it would take you to run 200m and the number of calories you end on is your number to hit every time you switch with your partner. There is a 10-minute time cap per workout so scale accordingly, check our scale downs below!

Scale Downs
Deadlifts: Lower weight, Romanian Deadlifts
Bar Facing Burpees: Bar Facing Up-Downs, Burpees or Up-Downs (no bar)
Handstand Push-Ups:

Run: Bike; Erg - double meters, AD or Assault bike - Bike
Row: Ski at 1:1 ratio of meters

Wall balls: Lower wall ball weight or height, wall ball thrusters
Push Press: Lower weight, strict press
CTB: Banded CTB, Jumping CTB, Pull-Ups

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