CrossFit Now – CrossFit
WOD
“Cement Mixer” Run T2B (Time)
“Cement Mixer”
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar
Each round should take no longer than 2:20, if it is then consider reducing your run distance
Score is slowest round
RX+-Same as RX
RX -As written
50-59 -200m Hanging Knee Raises
60+-200m Sit Ups
Basics-100m Run, 6 Sit Ups
DESCRIPTION
This all bodyweight interval workout is designed to be a strong, yet sustainable effort
Every 3 minutes, you’ll complete a 400 meter run and 12 toes to bar, then rest with whatever time remains in the window
Work times will range between 1:30-2:20
This gives you 0:40-1:30 of rest between sets
To make sure you have enough recovery time, cap each round at 2:20
Rounds begin on the [0-3-6-9-12-15-18]
Record the time it takes to complete each round
Your score will be the slowest time of the 7 efforts
TOES TO BAR
This workout is a great opportunity to get outside your comfort zone on toes to bar
With rest built in, we’re looking to hold on for large, ideally unbroken sets
If unbroken sets of 12 will be a challenge, reduce the reps to an appropriate number for you that allows for unbroken sets
ROWING VERSION
“Cement Mixer” Row T2B (Time)
“Cement Mixer”
Every 3 Minutes x 7 Rounds:
500 Meter Row
12 Toes to Bar
Each round should take no longer than 2:20, if it is then consider reducing your row distance
Score is slowest round
RX+-Same as RX
RX -As written
50-59 -250m Row Hanging Knee Raises
60+-250m Row Sit Ups
Basics-150m Row, 6 Sit Ups
AFTER PARTY
Body Armor- SU DBOHTE (4 Rounds for reps)
Body Armor
Alternating On the Minute x 4 Rounds:
Minute 1:
20 AbMat Sit-Ups
Minute 2:
10 Single Dumbbell Overhead Triceps Extensions –https://youtu.be/7WBhyF4qWE4
6 Close Grip Push-ups (Inside Shoulder Width)
Max Double Dumbbell Floor Presses – https://youtu.be/uUGDRwge4F8?t=19
Score is the DB Floor Presses