5/13/20

BSW CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Pull-ups

10 Double Unders

5 Toes 2 Bar

10 Double Unders
3 rounds

WOD 1

Metcon (Time)

“Fat Amy”

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings (1.5/1 pood)

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats
With a running clock, as fast as possible perform the work in the order written.

Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.

Tips and Strategy

In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.

Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.

Intended Stimulus

“Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.

Post “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first epic novel.

Scaling Options

This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.

Beginner

For Time:

40 Air Squats

5 Burpees

30 Sit-Ups

5 Burpees

20 Lunges (alternating legs)

5 Burpees

10 Kettlebell Swings (35/26 lb)

5 Burpees

10 meter Bear Crawl

5 Burpees

10 Kettlebell Swings (35/26 lb)

5 Burpees

20 Lunges (alternating legs)

5 Burpees

30 Sit-Ups

5 Burpees

40 Air Squats