CROSSFIT SUFFOLK: The Suffolk County Original, Est. 2008

20 minutes to establish 1 Rep Max Deadlift

Conditioning

For total reps.

EMOM for 10 minutes (beginning @ 0:00):

10 Burpees

After completing 10 Burpees, with the remainder of the minute complete: ME Double-Unders

*Score is total number of Double-Unders/Single-Unders

Post your scores to the Whiteboard.

Glossary

1 Rep Max= one repetition maximum, the most weight you can lift for 1 rep.  Once you reach this weight and you try to lift more you will be unable at this time.

EMOM= Every Minute On The Minute.  Start the exercise, burpees in this case, on 0:00, do the set number of reps, 10 in this case.  Start the next set of burpees at 1:00, then at 2:00, 3:00 and so on.

10= the number after 9, but before 11

remainder of the minute= the time left in the minute while doing your 10 burpees.  This, of course, is based on the premise that you will complete 10 burpees in under a minute.  A burpee will take somewhere around 4 seconds to complete.  10×4=40, that leaves you 20 seconds since there are 60 seconds in a minute.  

ME=Max Effort.  As many as you can do.

Double-Unders= when 2 jump rope revolutions are completed during ONE jump the rope will vertically pass around your entire body twice during one jump.

Single-Unders= one revolution of a jump rope for one jump, for those who don’t practice double-unders enough or who have only been crossfitting for under 745 hours.

So you will do 10 burpees on the minute every minute for 10 minutes.  When you complete the 10 burpees and there is time left in that particular minute you will use the rest of the minute to do double-unders (or single-unders, if doing the scaled version).  Your score is based on how many double-unders (or single-unders) you do, in total, for the entire 10 minute period.  So, get your 10 burpees done as quickly (with good form) as possible so you can get more done with the jump rope.

Capiche?

Melissa K.

CrossFit And High-Rep Olympic Lifting

This article isn’t half bad, but check out the photo that accompanies the article.  See if you recognize anybody in the photo.  Look closely!—George