burden carrys

IRIDIUM CrossFit – CrossFit

The “burden” will be the kettlebell you use for the workout. You can carry it however you want to, only 1 KB used per athlete.

Metcon (AMRAP – Reps)

Three 5-minute rounds of:

200-m burden carry

Then as many reps as possible of:

5 burpees

10 kettlebell full swings

Rest 2 minutes between rounds.

♀ 1 pd KBs ♂1.5 pd KBs

Scaling:

Reduce the kettlebell load so you can move with limited rest on both the carries and swings. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:

Three 5-minute rounds of:

200-m burden carry

Then as many reps as possible of:

5 burpees

10 kettlebell full swings

Rest 2 minutes between rounds

♀ .75 pd KBs ♂1 pd KBs

Beginner Option:

Three 3-minute rounds of:

100-m burden carry

Then as many reps as possible of:

3 burpees

7 kettlebell full swings

Rest 2 minutes between rounds

♀ 10-lb. DBs ♂15-lb. DBs