CrossFit One World – CrossFit
Metcon (Time)
“Shipwreck”
5 Rounds For Time:
500 Meter Row
10 Sandbag Cleans (50/35)
16 Sandbag Reverse Lunges (50/35)
24 AbMat Sit-ups
Scaling: In this 5 round for time workout, athletes will choose a sandbag weight that they are confident completing each set of reverse lunges unbroken. These are alternating repetitions, 8 per side, with the sandbag placed in the back rack like a barbell.
However, the type of sandbags you have will determine the type of cleans/lunges that are performed. If the gym is equipped with more of a spherical strongman style bag, the cleans can be performed as alternating reps to the shoulder and the lunges can be performed with the bag held in a bear hug position.
For the longer cylindrical bags, cleans will be performed just like a barbell clean and lunges will be performed with the bag across the back like a barbell. Teaching points will be centered around the latter. If unable to use sandbag, complete workouts with a 75/55 barbell.