CrossFit Armati – CrossFit

As the name applies today, we are looking at a doozy of a workout.  “Death Row” is a workout that was developed specifically to improve aerobic capacity in rowing and burpees.  The prescribed numbers are aggressive and they may require scaling before the workout starts.  Your goal in the warmup/prep will be to determine a calorie and rep count that is demanding yet doable for the 20 minutes of work.  A good rule of thumb would be to see how many burpees/calories you can perform at a 80% pace for 45 seconds.  This will give you a good ballpark to work from.  This workout is as much mental as it is physical.  Keep that in mind in the later rounds when you begin to doubt yourself.  Dig your heels into the rower and push hard.  Be quick when dropping to the ground in the burpees.  You will make it through.  When the pain and exhaustion is real, just remember one of my favorite sayings, “And this too shall pass.”  Go get it.

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m run

5 Jumping Air Squats

10 Samson Lunge Stretches

20 Mountain Climbers

Metcon

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Score is the number of rounds you are able to complete and the numbers you hold.

Ex: 10 rounds @ 18 cal / 12 burpees

Finisher

Metcon (No Measure)

BEACH BODY ABS

3 SETS

10 Pike-Ups on Rower

30 Russian Twists

-Rest as needed b/t Sets-