Strength
Back squats
3 x 6 w/ 3 sec negative
Partner workout
12 min AMRAP (as many rounds as possible)
5 Dbl DB Ground to overhead (50/35)
10 Box jump over (24/20)
*Friends/family new to CrossFit
5 DB Push press (25/15)
10 Box step ups (24/20)
^P1 works while P2 rests. After P1 completes all 15 reps, P2 will do their 15 reps.
^Score is total rounds and reps between both partners.
**First off — welcome to the friends and family that will be joining us for our FIRST friends and family workout. Woohoo!! I hope you have fun, learn a bit, and have fun.
Current members should recognize this rep scheme again. Felt easy on the deadlifts and KB/DB press? Oh man.. tempo squats are awesome. One thing we hope you’re learning with this eccentric work is how to properly brace your midsection, aka ‘get tight’, during these lifts. Big breath, brace.. one-one thousand, two-one thousand, three-one thousand, STAND. Have your partner count to keep you honest. Make sure you practice first with air squats and an empty barbell before loading that bad boy. You might be humbled by the weight on the bar, and that’s a-okay. We’re learning new things and it takes time, and the weight will eventually increase. Learn to brace, stay upright, and stand the weight up.
The workout that follows is designed to accommodate pairs that are new and current CrossFitters. The boxes can be turned to changed heights, and the variety of weights in dumbbells allows the pairs to use different weights. New members will be going shoulder to overhead, while current members will go through a longer path by starting with the weight on the ground, receiving it on their shoulders, and then going overhead. Their work on the box will include jumping onto it and to the other side (1 rep) and then coming back (2 reps) while our visitors will just step up and back down on the same time. Work/rest should be close to 1:1 with about 4-6 rounds each person depending on how quickly you both move. Have fun!