CrossFit Now – CrossFit
WOD
“4 Ever” (3 Rounds for reps)
“4EVER”
AMRAP 4:
27/21 Bike/Row/Ski
27 Burpees
27 Pull Ups
Rest 4 Minutes
AMRAP 4:
21/15 Bike/Row/Ski
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15/12 Bike/Row/Ski
15 Burpees
15 Pull-ups
RX+-Chest to Bar on first AMRAP
RX -As Written
50-59-Jumping Pull-up, Hanging KR
60+ -21, 15, 9 cals/reps, Ring Rows, Sit Ups
Basics- 15/12/9 Cals/Reps, Ring Rows, Sit Ups
DESCRIPTION
* “4EVER” is a simple machine and bodyweight workout that resembles the CompTrain Benchmark “Lead Foot”
* We replaced the Rower in “Lead Foot” with an Assault Bike in this workout
* The 1:1 work to rest ratio creates high levels of lactic acid in the working muscles
* This forces your body to improve its ability to buffer that acid
* If you finish the gymnastics in each window, you’ll cycle back to the bike and work until the 4 minutes is up
* Your score for each AMRAP 4 is total reps completed
* When choosing rep schemes and variations, consider the following scoring goals for each round:
* 1st AMRAP: 1-1+ Rounds
* 2nd AMRAP: 1-1.5+ Rounds
* 3rd AMRAP: 1.5-2+ Rounds
GYMNASTICS MOVEMENTS
* To complete the movements as written, we recommend having at least the prescribed number of reps at each station unbroken when fresh
* If you have less than 27 chest to bar pull-ups, 21 toes to bar, and 15 pull-ups unbroken, consider reducing the reps or choosing a variation from “modifications”
* These are the most important movements to consider when looking to get the right stimulus, as they are the only places that would cause us to stop moving during the 4 minute windows
* For athletes who have no goals of competing, we recommend subbing 27 regular pull-ups for the set of 27 chest to bar pull-ups
BURPEES
* These are standard burpees requiring chest to ground and full extension at the top of each rep
* You can jump-up or step-up off the floor
ASSAULT BIKE
* If you’re short on bikes, stagger athletes on opposite 4-minute windows
* Note that with the stagger, athlete 1 may be finishing on the bike while athlete 2 is waiting to start their round
* Make them aware of this beforehand to help encourage a quick transition off the bike
AFTER PARTY
“Midline” WSU SU HR (No Measure)
Midline Conditioning
Not For Time:
30 Weighted Sit Ups
40 AbMat Sit-ups
50 Hollow Rocks Video
40 AbMat Sit-ups
30 Weighted Sit Ups