"Amplify Golf" Begins!
August 13-September 7
In-house competition. 18 holes (workouts), pars (scoring), and prizes!
See below for Floater WODs.
CrossFit
Strength
Snatch [Video]
Take 10 minutes to work up to 80-90% of your 1rep Squat Snatch.
Don’t exceed 90%. If time remaining, continue to lift at 90%.
Overhead Squat [Video]
Take 10 minutes to work into a heavy 1rep Overhead Squat.
Same percentage as Snatch; don't exceed 90%.
Conditioning
Amplify Golf Hole #1
“Karen”
For time, with a 10 minute time cap:
150 Wall Ball Shots (#20/14)
Scoring:
Eagle (1): 5:59 or less
Birdie (2): 6:00-7:00
Par (3): 7:01-8:00
Bogie (4): 8:01-9:00
Double Bogie (5): 9:01-10:00
Amp Golf Floater Workouts
Complete any time throughout the week, on your own.
Hole #2: Row 1000m For Time
Eagle (1): Under 3:39 / Under 3:49
Birdie (2): 3:40-3:49 / 3:50-3:59
Par (3): 3:50-4:00 / 4:00-4:15
Bogie (4): 4:01-4:15 / 4:16-4:30
Double Bogie (5): Over 4:15 / Over 4:30
Hole #4: 50 Burpees For Time
Eagle (1): Under 2:30
Birdie (2): 2:31-2:45
Par (3): 2:46-3:00
Bogie (4): 3:01-3:30
Double Bogie (5): Over 3:30
Bootcamp
5 min
P1: 20 sit ups
P2: Plank hold
10 min AMRAP
P1: 250m row
P2: Pull ups or Ring rows
Each perform 3 rds then AMRAP pull ups
5 min
P1: 10 slam ball
P2: Plank hold
10 min AMRAP
P1: 20 box jumps
P2: Wallball
Each perform 3 rds then AMRAP wallballs
