CrossFit Now – CrossFit
WOD
“Heartburn” (Time)
“Heartburn”
For Time:
1 Mile Run or 2000m Row
10 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees
30 min Time Cap
RX+-Same as RX
RX -75/55#
50-59 -55/45#, Jumping Pull Ups
60+ -800m Run/1000m Row, 8 Rounds, 45/35#, Ring Rows
Basics-500m Row, 3 Rounds, PVC/BB, Ring Rows
This medium to long range effort combines 3 bodyweight movements with light weightlifting
Times from the previous effort range from 17-30+ minutes
THRUSTERS
The thrusters come from the floor and are designed to be incredibly light
This is a weight that you could complete for 35+ reps unbroken when fresh
These are ideally completed unbroken throughout the workout
PULL-UPS
The pull-up rep number per round is designed to be very small
Choose a number or variation that you can ideally complete unbroken each round
BURPEES
The burpees to finish out each round are regular burpees
Chest and thighs touch the ground in the bottom
You can step-up or jump-up off the floor
Finish at full extension with some air under the feet and a small clap overhead
TOTAL VOLUME
Modifying the total volume of the “BBT” is a popular option
Decreasing the reps per round may be a good plan if you find the thrusters and pull-ups difficult to complete unbroken
Dropping the reps to 6-6-6 or 5-5-5 is recommended if this is the case
You could even decrease the total rounds to somewhere between 6-8 rounds
The total work of the “BBT” ideally takes no more than 15 minutes to complete
If completing the full 10 rounds, this works out to a round every 1:30
Adjust the volume as needed to meet this suggestion