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2016 Surf & Turf Scaled Workouts

30
Oct

2016 Surf & Turf Scaled Workouts

The Scaled 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 Bar
30 x Ground To Overheads (95/65)
30 x Horizontal Bar Rows
20 x Burpees Over Bar
20 x Ground To Overheads (135/85)
20 x Horizontal Bar Rows
10 x Burpees Over Bar
10 x Ground To Overheads (165/105)
10 x Horizontal Bar Rows

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
50 x Lateral Bar Jumps

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:
20 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 (115/75)
20 x Kettlebell Goblet Squats (44/26)
20 x Push-Ups (Hand Release)
50m Swim
50m Overhead Bucket Carry (42/31)

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