CrossFit Now – CrossFit
“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+-225/155#
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
DESCRIPTION
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
PISTOLS
Alternating each rep. 6 reps per leg. If Pistols hurt your knees consider scaling to air squats
HAND RELEASE PUSH-UPS
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
DEADLIFTS
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