Workout Of The Week

This week’s workout of the week involves some high speed intervals! It’s a fun twist that combines a classic CrossFit rep scheme with the repeated efforts of interval work! Done right, this one will leave your lungs burning for some oxygen!


3 rounds for time:
12-9-6
Hang Power Clean (115/80)
Bar Facing Burpees

Rest 2:00 between rounds.

The format of this workout breaks down to: 12 hang power cleans, 12 burpees, 9/9, 6/6, rest 2 minutes. That’s one round and we’re going for 3! Each round of 12-9-6 is meant to be hard and fast: 2-4 minutes of work, followed by 2 minutes of rest.

Our hang power cleans, at this weight, are more of a glorified curl. It’s meant to be fast and unbroken, so hang on tight and keep moving on this barbell! You can adjust the weight to ensure you stay unbroken or swap out the barbell for whatever weights you have available! Dumbbells and kettlebells are great alternatives for today!

The bar facing burpee is exactly what it sounds like: we’re doing a burpee while facing our bar. The only difference is that instead of jumping up, we jump over the barbell to finish the rep. When you get to the other side, turn to face the bar (once again) on the burpee and jump back over to complete the second rep. These tend to be faster than traditional burpees, which will really get the heart rate up!


Consistency is going to be a big challenge for today. How close can you keep your work splits, with just a 2 minute rest between rounds??

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