Crossfit Games Open 21.1
March 11, 2021
Crossfit Games Open 21.1
March 13, 2021

CrossFit Rome – CrossFit

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Tri Sprint Intervals V1 (1 Rounds for reps)

5 Rounds:


30/20 Calorie Row

21/15 Calorie Assault Bike

Max Shuttle Runs [10 Meters]

4 Minutes Rest Between Rounds

* For all 3 Saturdays during the Open, we’ll complete a different version of these Tri Sprint Intervals

* Today is the first version, with the order going row-bike-shuttles

* In the coming weeks, the order will change

* With a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals

* In the 4-minute windows, you’ll complete the listed number of calories on the rower and bike before moving on to the scored station, the 10 meter shuttle runs

* Record total shuttle runs for each of the 5 rounds, with your final score being the lowest number across all the rounds


* For the shuttle runs, sets cones 10 meters apart

* Every time one foot or part of the body touches beyond the cone, count 1 rep

* We want at least 30 seconds at the shuttle run station, so adjust the machine calories as needed or cap the row and bike at 3:30


* If you’re short on bikes and/or rowers, stagger athletes on opposite 4-minute windows