Crossfit Garage – CrossFit
Metcon
Throw Down Workout #1 (Time)
RX
60 Calories on the Rower
60 Clean and Jerks (65/35)
60 Jumping Pull-ups
40 Clean and Jerks (75/45)
40 Jumping C2B
20 Clean and Jerks (85/55)
20 Jumping Pull-ups
60 Calories on the Rower
RX +
80 Calories on the Echo Bike
60 Clean and Jerks (135/95)
60 T2B
40 Clean and Jerks (155/105)
40 C2B Pull-ups
20 Clean and Jerks (185/125)
20 Pull-ups
80 Calories on the Echo Bike
Wod #1 for the 2nd Annual St Patty’s Throwdown
* Teams of 3
* 20-minute time cap
* If time permits, can be done in teams of 2
* Coaches, help classes form teams based on number of athletes present. This can be also be done solo using lower reps per movement
*Jumping pull-ups/C2B: make sure top of head is roughly 6-inches below pull-up bar. Use plates to stand on as needed
Bright Spot
Clean and Jerk
Toes-To-Bar
Chest-To-Bar Pull-ups
Pull-ups
Intended Response
Team chipper calls for a bit of strategizing.
Break up movements into manageable sets per athlete and give teammates loads and sets that they will be able to achieve without struggle in order to keep the pace going. Assign movements according to the teams strengths and weaknesses, and use those strengths to the teams advantage.
Most importantly, have fun!