CrossFit Now – CrossFit
“Space Cadet” FS Run (Time)
“Space Cadet”
21-18-15-12-9-6-3:
Front Squats
200 Meter Run
22 min Time Cap
RX+-95/65#
RX -75/55#
50-59-55/45#
60+ -45/35#
Basics-12-9-6-3, light weight
The running in today’s descending rep scheme couplet gives us a “break” from the front squats
After completing the full set of squats, you’ll run 200 meters before starting the next round
We intended time range for this workout is between 10-18 minutes
FRONT SQUATS
To complete this workout as written, we recommend having at least 21 squats unbroken when fresh at this weight
If you’re not quite there, reducing the weight or the reps will allow you to get the right stimulus
With 84 total reps, take a look at some options for modifying volume:
Complete a fixed number each round [7-10 Reps]
Stay with descending rep scheme [14-12-10-8-6-4-2]
RUN
When considering substitutions for this station, note that this distance is designed to be completed in about 1 minute
“Space Cadet” ROW VERSION (Time)
“Space Cadet”
21-18-15-12-9-6-3:
Front Squats
250 meter Row
22 min Time Cap
RX+-95/65#
RX -75/55#
50-59-55/45#
60+ -45/35#
Basics-12-9-6-3, light weight