(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

“Catch Me” (Time)

“Catch Me”

On the 4:00 x 5 Rounds:

12 Pistols

21/15 Calorie Row/Bike

12 Push-ups

9 Deadlifts


RX -155/105#

50-59 -105/75#, Assist Pistols, Push Up on Knees

60+ -75/55#, Air Squats,Push Up on Knees

Basics-3 Rounds, Air Squats, 8 Cal, PU on knees, PVC/BB

Today’s conditioning piece works “repeats” of weightlifting, gymnastics, and cardio movements

With rest built in, we’re looking to move with a purpose through each round

Rounds begin every 4 minutes [0-4-8-12-16]

After completing the 4 stations, rest with whatever time remains until the next window begins

These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest

Adjust movements and reps as needed to hit this recommendation

Your score is the slowest of the 5 rounds


Alternating each rep. 6 reps per leg. If Pistols hurt your knees consider scaling to air squats


If you are unable to maintain a tight core/plank position consider scaling the movement to HR Push Ups from your knees

Within the workout, this movement should be cleared in 1-2 sets


This should be a moderate weight that you could complete for 21+ unbroken reps when fresh

Within the workout, these 9 reps should ideally be completed unbroken