CrossFit Now – CrossFit
WOD
“Glen” CJ RUN PULL (Time)
“Glen”
For Time:
30 Clean and Jerks
1 Mile Run
50 Pull Ups*
1 Mile Run
100 Burpees
*This workout is written with rope
climbs, not pull ups. We are subbing out
rope climbs due to COVID
40 min TIme Cap
RX+-135/95#
RX -95/65#
50-59 -65/55#, Jumping Pull ups
60+ -55/45#, Ring Rows
Basics
15 CJ (light weight/PVC), 400m Run
15 Jumping Pull-up/Ring Rows
400m Run, 15 Burpees
DESCRIPTION
“Glen” is a Hero Workout
This longer effort is a balanced workout that includes cardio, gymnastics, and weightlifting
This workout is intended to take about 25-40 minutes to complete
Rough timeline for each movement:
* 30 Clean and Jerks: 3-5 Minutes
* 1 Mile Run: 7-9 Minutes
* 50 Pull Ups: 2-3 Minutes
* 1 Mile Run: 7-9 Minutes
* 100 Burpees: 7-12 Minutes
Choose weights and variations that allow for completion within this time frame
CLEAN AND JERKS
The clean and jerks should be performed at a moderate weight that you are capable of cycling for 10+ reps unbroken when fresh
Due to the overall workout volume, this is likely something that will be completed as quick singles to start the workout
Coaching Note:
When athletes finish their 30 clean and jerks, it may be a good idea to clear the barbells from the floor for them
Especially if you are short on space, this allows more room for safe rope climbs and burpees
ROPE CLIMBS
We are subbing 50 pull ups for the Rope Climbs
BURPEES
These are standard burpees requiring chest and thighs to the floor in the bottom
You can jump up or step up of the floor
Finish with some air under the feet and a small clap overhead
RUNS
When considering modifications for the 1 mile runs, keep in mind this station is designed to take between 7-9 minutes to complete