Sunday October 10th

21.10.10

INTENDED STIMULUS

1.) Complete 1+ rounds
2.) Alternate reps in small sets with a partner.
3.) Practice higher skill movements without getting stuck on them.

PARTNER CAMERON

RX

AMRAP 20:
50 Synchro Walking Lunge Steps (Knee on ground at same time)
25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20”)
25 Triple Unders / 50 Double Unders
50 BB Good AM (45/33#)
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Balls (20/14#)
50 Synchro Sit-ups (Top of sit-up at same time)
6 Rope Climbs 
– With a partner. Partners alternate work
and rest, except when the movement is
synchronized.

LEVEL 2

AMRAP 20:
50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (20/18”)
25 Double Unders / 50 Single Unders
50 BB Good Mornings (45/33#)
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Balls (16/12#)
50 Synchro Sit-ups
4 Rope Climbs
– With a partner. Partners alternate work
and rest, except when the movement is
synchronized

LEVEL 1

AMRAP 20:
25 Synchro Walking Lunge Steps
25 Ring Rows
25 Box Step-ups (20/18”)
25 Single Unders (each)
25 BB Good Mornings (33/15#)
25 Jumping Ring Dips
25 Hanging Knee Raises
25 Partner Wall Balls (12/8#)
25 Synchro Sit-ups
10 Rope Pull-to-Stands
– With a partner. Partners alternate work
and rest, except when the movement is
synchronized

SKILL WORK

Rest, stretch, recover

STRETCHING

2 Sets:
:30 Banded Shoulder Distraction / Side
:30 Banded Hip Distraction / Side

WHITE BOARD BRIEF

Target | Complete 1+ rounds.
• Today’s workout is a modified version of the CrossFit hero workout, “Cameron.” Cameron was a U.S. Coast Guard
Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012.
• Overall your goal today in this workout is to balance the movement difficulty and volume. You should scale as needed to finish at least one round with your partner. On top of that avoid scaling the reps, instead scale the movement difficulty.
• During the warm-up we will specifically focus on the chest-to-bar pull-ups, knees-to-elbows, triple unders, and the partner wall balls.
• If you can perform double unders, try triple unders or triple under attempts in today’s workout. Regardless of how you scale or approach the triple unders, make sure to keep the volume lower, 25-50 reps.
• If you cannot perform knees-to-elbows then consider scaling to a lying knees-to-elbows. Similarly keep the pull-up and ring dip scaling simple. If you cannot perform either of these movements, then scale to a ring row or a jumping dip respectively.