CrossFit Now – CrossFit
“Quarter Zip” Run PULL KBS KBRL (AMRAP – Rounds and Reps)
“Quarter Zip”
AMRAP 25:
400 Meter Run
3 Rounds:
4 Pull Ups
8 Kettlebell Swings
12 Kettlebell Reverse Lunges
RX+-53/35# Strict Pull Ups
RX -53/35#, Kipping Pull Ups
50-59 -35/26#, Jumping Pull Ups, no weight lunges
60+-26/18#, Ring Rows, Goblet Squats
Basics -10 AMRAP, 200m Run, Ring Rows, no weight lunges
DESCRIPTION
This longer AMRAP workout has a little bit of everything – as it includes cardio, gymnastics, and weightlifting
After completing the 400 meter run, you’ll complete all 3 rounds of 4-8-12 before heading out for another 400 meter run
For scoring purposes, 1 full round is the 400 meter run + the 3 rounds of 4-8-12
Record total rounds and reps completed at the end of 25 minutes
Only count fully completed 400 meter runs towards your score
If you finished the full run, record 1 rep.
If you complete partial runs, write the estimated distance in the notes section
For Example:
Let’s say you completed 2 full rounds + a 400 meter run + 4 strict pull-ups
Your final score would be 2+5
STRICT PULL-UPS
Choose a number or variation that can be completed in 1-2 quick sets each round
See further down the page for a list of modifications
KETTLEBELL SWINGS
This should be a weight that you can complete without breaking
KETTLEBELL REVERSE LUNGES
Alternate legs each rep for a total of 6 reps each side
The back knee should gently touch the ground at the bottom of each rep
Kettlebell should be held in the front rack position.
“Quarter Zip” ROW VERSION (AMRAP – Rounds and Reps)
“Quarter Zip”
AMRAP 25:
500 meter ROW
3 Rounds:
4 Pull Ups
8 Kettlebell Swings
12 Kettlebell Reverse Lunges
RX+-53/35# Strict Pull Ups
RX -53/35#, Kipping Pull Ups
50-59 -35/26#, Jumping Pull Ups, no weight lunges
60+-26/18#, Ring Rows, Goblet Squats
Basics -10 AMRAP, 200m Run, Ring Rows, no weight lunges