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2016 Surf & Turf Rx Workouts

30
Oct

2016 Surf & Turf Rx Workouts

The Rx workouts are released!

Below is a brief overview of the 5 workouts. The included PDF document includes much more details about the workouts. All competitors should download the PDF and read it throughly. Feel free to email ssouthrey@crossfitmarinersquare.com with any questions about the workouts.

2016 Surf & Turf Workout PDF

WORKOUT 1 “TURF”
Only one team member can work at a time.
The repetitions can be broken up anyway the team wishes.
For time:
30 x Burpees Over Box (20)
30 x Ground To Overheads (135/95)
30 x Pull-Ups
20 x Burpees Over Box (20)
20 x Ground To Overheads (185/125)
20 x Chest To Bar Pull-Ups
10 x Burpees Over Box (20)
10 x Ground To Overheads (225/155)
10 x Muscle-Ups

WORKOUT 2 “BURNER”
Each gender must complete 1 round.
The team can decide which gender will start.
Team member 2 can begin immediately after team member 1 completes the air bike.
2 rounds for time:
30/20 Calorie Air Bike
100 x Double-Unders

WORKOUT 3 “TEAM EFFORT”
One team member will complete each exercise.
The time from each exercise will be combined for a total time.
EXERCISE 1:
For time:
1000m Row
EXERCISE 2:
For time:
200m Swim

WORKOUT 4 “UNDER THE SURF”
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
30 x Burpees
50m Underwater Plate Swim (45/25)

WORKOUT 5 “TURF THEN SURF”
Each gender must complete 1 round.
The team can decide which gender will start.
2 rounds for time:
20 x Fat Bar Deadlifts (205/115)
20 x Kettlebell Goblet Squats (70/53)
20 x Push-Ups (Hand Release)
50m Swim
50m Overhead Bucket Carry (42/31)

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