CrossFit Now – CrossFit
WOD
“Long Beach” DU RUN BFB (Time)
“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees
* Singles- 320-160-80
*30 min Time Cap
RX+-Same as RX
RX -As Written
50-59 – 160-80-49 singles
60+-Just Burpees, 160-80-40 Singles
Basics -1 Round of each with following reps
55JR/400m/20, 25JR/200m/10, 15JR/100m/5
DESCRIPTION
Going on the longer side in this all bodyweight workout
The reps get smaller, but the rounds increase as this workout progresses
We expect this piece to take around 25-30 minutes to complete
DOUBLE UNDERS
If you have 100+ double unders unbroken, complete this workout as written
If you’re under 100 reps, consider reducing the reps or completing another variation
Use the following time recommendations when considering your options:
160 Double Unders: 3:00 or Less
80 Double Unders: 1:30 or Less
40 Double Unders: :45 or Less
BAR FACING BURPEES
Although there isn’t a weightlifting movement in this workout, we’ll set up a barbell with plates on it so standardize the burpee
Make sure to face the barbell in the bottom of your burpee
You can jump up or step up off the ground
Jump with both feet over the bar
You do not need to stand to full extension