WORKOUT OF THE WEEK 5.20.2019
This workout is from the wonderful coaches over at CrossFit Convalis!
We dropped in while we were in Salzburg, Austria on our Prague to Munich trip this year. They graciously opened their doors just for our group and had this workout ready to roll for us.
Here’s what you’ll need to get set up for this heavy breather: A box, a barbell with weight up to 135/85 (if you are going RX), and a machine of your choice (Rower, Air Dyne/Assault Bike, or a Ski Erg).
Let’s jump in!
AMRAP 3:
18 Burpee Box Jump Overs (24”/20”)
18 OH Squats (65/45)
Max cal machine of choice
3 min Rest
AMRAP 3:
15 Burpee Box Jump Overs
15 OH Squats (85/55)
Max cal machine of choice
3 min Rest
AMRAP 3:
12 Burpee Box Jump Overs
12 OH Squats (110/70)
Max cal machine of choice
3 min Rest
AMRAP 3:
9 Burpee Box Jump Overs
9 OH Squats (135/85)
Max cal machine of choice
COACH’S NOTES
Let’s make sure to try and move fast while keeping rest to a minimum from start to end. You’re looking to have around 45 seconds to a minute of work on the machine of choice for each AMRAP, especially since we have 3 minutes of rest built in after each one! If there is a shoulder or overhead issue, modify with front squats but increase the weight to keep it challenging. Performing unbroken reps or 2 sets shouldn’t be a problem whether it’s front squats or overhead squats. Enjoy the workout, move well and choose your machine wisely!
SCALE DOWNS
Lower height for the box and/or burpee box step overs
Start at a lower weight if needed for overhead squats
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MORE FUNCTIONAL FITNESS
Looking for some pro-tips when it comes to dropping-in at a CrossFit gym? Read this.