CrossFit Now – CrossFit
“Tri Sprint Intervals V1” (5 Rounds for reps)
“Tri Sprint Intervals V1”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30/20 Calorie Bike
Max Shuttle Runs [10 Meters]
Each 10m = 1 rep
Rest 4 Minutes Between Rounds
RX+-Same as RX
RX-As Written
50-59-20/15 Cals
60+-15/12 Cals, Dont need to touch ground for Runs
Basics-3 AMRAP 15/12 cals
Dont need to touch ground for Runs
DESCRIPTION
For Saturdays during the Open, we’ll complete a different version of these Tri Sprint Intervals
Today is the first version, with the order going row-bike-shuttles
In the coming weeks, the order will change
With a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals
In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs
Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds
SHUTTLE RUNS
Every time one foot or part of the body touches beyond the cone, count 1 rep
We want at least 30 seconds at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3:30
MACHINES
If you’re short on bikes and/or rowers, stagger athletes on opposite 4-minute windows