20 Kettlebell Swings (53/35)
20 AbMat Sit-ups
20 Wallballs (20/14)
Choose a load for the weighted movements that you could complete 25+ unbroken when fresh
Within the workout, looking to complete these in no more than 2-3 sets
Men shooting to 10ft. target, Women shooting to 9ft. target
The heart and soul of CrossFit lies in couplets and triplets. Couplets are workouts that combine two movements and triplets are workouts that combine three movements. Some classic couplets like “Fran” combine opposing movement patterns. The thruster is a lower and upper body push where the pull-up is an upper body pull. The design of a workout like this allows one muscle group to “rest” as the other group works, increasingly athletes ability to maintain intensity. “Bloodshot” is an example of this. Today we have a hinging movement, squatting movement, and core movement Triplet workouts like this provide a little more variety and a wider range of fitness than couplets. It is harder to divide the movements into offsetting movement pattern like in “Fran”, but the effectiveness is still there due to the additional movements. Within a typical week, the majority of our workouts will be couplets and triplets.