Måndag 10 januari

A. 0:00 – 10:00: AMRAP 10 minutes – You Go, I Go with a partner:
5 T2B
3 Box Jump @ 76/60cm
1 Deadlift @ 130/90kg

10:00 – 12:00: 2 minute rest

B. 12:00 – 19:00: AMRAP 7 minutes – Individual:
10 Abmat Sit ups
8 KB Box Step Over @ 24/16kg
6 Alternating KB Snatch @ 24/16kg

19:00 – 21:00: 2 minute rest

C. 21:00 – 31:00: AMRAP 10 minutes – You Go, I Go with a partner:
5 T2B
3 Box Jump @ 76/60cm
1 Deadlift @ 130/90kg

31:00 – 33:00: 2 minute rest

D. 33:00 – 40:00: AMRAP 7 minutes – Individual:
8 Abmat Sit-ups
8 Lateral Burpee over KB
8 KB Sumo Deadlift High Pull @ 24/16kg

NOTES:
Two team AMRAPs paired with two individual AMRAPs – a similar format we’ve used in the past.
On AMRAP A + C focus should be on:
1. Clean and fast reps.
2. Fast transitions
For these YGIG formats we will also be using a physical tag between rounds. Any physical contact between body-parts counts.
The individual AMRAPs intentionally have similar movement pathways to fatigue similar muscle groups. The focus on these AMRAPs should be to have a definite change of pace (slower) than the team AMRAP to be able to sustain movement for the whole 7 minutes.
As with past mixes between team and individual workouts, really stress the difference in pace. Think of it as gearing up for the team sprint-rest format vs. gearing down for the individual paced movement.

Crossfit Karlstad