#WorkoutoftheWeek 1.7.2019

“I was taught that the way of progress was neither swift nor easy.”

— Marie Curie

Shoutout to the 2018 U.S. National Parks crew!

Welcome to 2019, people! New year, new you. Time to get after it and don’t even think about slacking on those fitness goals! You had plenty of candy, cookies, food and alcohol from mid-October through thee New Year so time to dial it in because the CrossFit Open is coming and you need to get ready for it.

Either way, we’re back with our #WorkoutoftheWeek posts and whether you’re saving these for a rainy day, or hitting these from time to time and programming some mayhem into your schedule, we got you covered.

This workout was submitted by our community member: Jami LaCroix, who is an alumni of our National Parks trip in 2018. Thanks for the submission, Jami!

Let’s get to it!

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#WorkoutoftheWeek 1.7.2019

Partner Workout - 18 min AMRAP:

Score is total accumulated barbell reps combined.

Part 1 – 3 min. 0:00-3:00

Partner 1 – Calories on Rower. Rx: 40 (M)/ 35 (F)  Rec: 35 (M)/30 (F)

Partner 2 – Deadlift as many reps as possible in time remaining of the 3 min (Rx: 255 (M)/173 (F); Rec 185/123)

Part 2 – 3 min. 3:00-6:00

Partner 1 – Calories on Rower. Rx: 40 (M)/ 35 (F)  NQFT: 35 (M)/30 (F)

Partner 2 – Clean as many reps as possible in the time remaining of the 3 min (Rx: 185/123; Rec. 135/95)

Part 3 – 3 min 6:00-9:00

Partner 1 – Calories on Rower. Rx: 40 (M)/ 35 (F)  NQFT: 35 (M)/30 (F)

Partner 2 – S2OH as many reps as possible in the time remaining of the 3 min (Rx: 135/93; Scaled: 95/63)

Switch from barbelll to rower*

Part 1 – 3 min. 9:00-12:00

Partner 1 – Calories on Rower. Rx: 40 (M)/ 35 (F)  Rec: 35 (M)/30 (F)

Partner 2 – Deadlift as many reps as possible in time remaining of the 3 min (Rx: 255 (M)/173 (F); Rec 185/123)

Part 2 – 3 min. 12:00-15:00

Partner 1 – Calories on Rower. Rx: 40 (M)/ 35 (F)  NQFT: 35 (M)/30 (F)

Partner 2 – Clean as many reps as possible in the time remaining of the 3 min (Rx: 185/123; Rec. 135/95)

Part 3 – 3 min 15:00-18:00

Partner 1 – Calories on Rower. Rx: 40 (M)/ 35 (F)  NQFT: 35 (M)/30 (F)

Partner 2 – S2OH as many reps as possible in the time remaining of the 3 min (Rx: 135/93; Scaled: 95/63)

Score: Total barbell reps

The same partner rows throughout the 9 minutes just as the same partner whose on the barbell stays on the barbell for all 3 movements until the 9 min mark. At the 9 minute mark, athletes will switch – partner 2 becomes the rower and partner 1 becomes the lifter. Same sequence for the next 9 min. 9:00-12:00 Row/DL, 12:00-15:00 Row/Clean, 15:00-18:00 Row/ S2OH.

WOD Credit: CrossFit TT at the Threshold Throwdown

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WOD Credit: CrossFit Threshold in Burlington, VT

Complex looking workout here. Thanks for the submission, Jami!

This looks like an exceptional partner workout where one partner is rowing for 9 minutes while the other is working on the barbrell and then you switch. Awesome.

I bet this workout catches up to you QUICK!

This looks like a burner, for sure. If you have any comments, thoughts, or suggestions on this workout, leave us a comment down below and just hit ‘comment as a guest’ to let us know what you think.

Scaling options are above in this workout, but grab a buddy, and write this workout down because it looks SUPER fun. Only question is….is it better to go first or go second?

Time will tell.

And if you’re ever in the Burlington, VT area, drop-in and give CrossFit Threshold a shoutout!

Address: 1879 Williston Rd, South Burlington, VT 05403

Hours: 5AM ⋅ Closes 7PM

Phone: (802) 448-3768

Submit a #WorkoutoftheWeek to us here

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