(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

WOD

“Over it” (9 Rounds for reps)

“Over It”

On the 2:00 x 3 Rounds:

15/12 Calorie Row

12 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:

15/12 Calorie Row

9 Lateral Burpees Over Rower

On the 2:00 x 3 Rounds:

15/12 Calorie Row

6 Lateral Burpees Over Rower

RX+ Same as RX

RX -As written

50-59-Step Over Rower

60+-12/9 Cal – 9/6/3 Just Burpees

Basics-8 Cal Row, 6-4-2 Burpees
DESCRIPTION

* This simple couplet workout combines calories on the rower with lateral burpees over the machine

* We’ll work through 3 different iterations of these intervals, with the burpee number dropping every 3 rounds

* With some short windows to work within and a little rest built in, look to move with a strong pace through each round

* New rounds begin every 2 minutes [0-2-4-6-8-10-12-14-16]

* Record your time for each of the 9 rounds

* Your final score will be all 9 times added together

ROW

* Reset the monitor to “0” after each round

* If you’re short on rowers, stagger athletes by 1 minute

* You could also put athletes on another type machine

LATERAL BURPEES OVER ROWER

* Ensure the chest and thighs hit the floor in the bottom

* You can jump-up or step-up off the floor

* There is no need to stand to full extension when jumping over the rower

* Jump over the rail of the machine for “RX”

* If you have to stagger athletes due to being short on the number of rowers, complete lateral barbell or dumbbell burpees

* Since there will be another athlete on the rower, lateral burpees over the rower won’t be possible

Show less