AMRAP 31 Minutes
5 burpee pull ups or ring rows
11 bench press 135/80
12 box step overs 50/35 dbs
82 single unders
This 31 minute amrap is not a sprint, it designed to test your fitness and skill to challenge and support your class.
Please choose movements that you can complete in your best ROM under fatigue.
The Burpee bar muscle-up consists of a burpee followed by your high skill gymnastics kipping muscle up, modifications to this can be:
burpee kipping pull up
burpee jumping pull up
burpee ring row
Ben Campbell was 31 years old. Just days shy of his 32nd bday.
Ben lived his life to the fullest… Which is something almost unattainable but he managed to do itHis two call numbers with the sp were 511 and 1282.
Ben also loved to lift. Hence the bench press and heavy dB step overs
If unable to complete with weight, complete 6 sets of 3 reps with 90-seconds rest between sets with bodyweight.
Scaling today will be 5 sets of 5 partner assisted close grip chin-ups.*any addition to body weight can be used. (weight vest, belt with weight on it, bands holding weight)
Rest 2:00 between sets
L1 Performance: Bodyweight 6 x 3.
L2 Fitness/L1 Scaled: Assisted Chin-ups 5 x 5.
You will complete these reps as fast as possible while maintaining proper form.
You should be able to perform large sets of each movement without hitting failure.
We’ll review all of the movements in our warm-up today.
Hang Power Cleans (95/65)
Then NOT for time but for quality
DB Floor Press (50, 35) (Neutral Grip)
*50 Banded pull-aparts after each set (pronated grip)
Open: as written
L3 Performance: (45, 30)
L2 Fitness: (35, 25) (Box Push-ups)
L1 Scaled: (25, 20) (Box Push-ups)
Due to the new Maine and CDC regulations, we are running a limited schedule. Please contact email@example.com for more information. We will be starting in-person classes on May 11th, and continuing with our online zoom classes until further notice. CFB Staff