01072020

6
Jan

01072020

Crossfit Garage – CrossFit

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Metcon

Fire Alarm (Time)

For Time:

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

50/35 Calorie Row

3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

The Bergeron Beep Test by itself if prescribed as 7 Thrusters, 7 Pull-ups, and 7 Burpees on the minute for as long as possible. Today in Fire Alarm, we’ll be completing 9 rounds total of the Beep Test. Over those 9 rounds, we are looking for athletes to choose a light weight that they are confident completing unbroken and a pull-up variation that allows them to finish in 1-2 sets per round. Regular burpees to finish out each round, just requiring a clap overhead at the completion of the movement. There are two total rows today. If short on rowers, stagger heats by 4 minutes to avoid a traffic jam at the machines.

Bright Spot

Thruster

Pull-ups

Why?

Thrusters are deemed to be one of the most beneficial exercises since they’re a full-body movement that’s useful in daily life. Thrusters help improve coordination, muscular endurance, and balance. They help you gain both upper and lower body strength by working the quadriceps, glutes, and shoulders.