CrossFit Now – CrossFit
WOD
“20 Questions” (Time)
“20 Questions”
For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
On the Minute: 5 Burpees
20 min Time Cap
RX+-95/65#
RX -75/55#
50-59-55/45#
60+ -45/35#
Basics-PVC/BB, 10 reps, 3 Burpees
DESCRIPTION
* Today’s workout includes 6 lightweight barbell movements and one bodyweight movement
* The goal of this barbell conditioning piece is to complete the 120 barbell reps for time
* However, 5 burpees at the top of each minute will slow your progress
* After finishing the burpees, you’ll pick up wherever you left off on the barbell
* We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…
* We intended time range of this workout is between 12-18 minutes
BARBELL MOVEMENTS
* While there are 6 total movements, some are more challenging than others
* We want to choose our weight based off the one that is the most challenging for us
* This will likely be the thrusters, overhead squats, or hang power snatches
* Choose a light weight that allows you to complete 25-30 reps unbroken when fresh
* Try to use one barbell weight across, unless there is one movement that is significantly different from the others
* A common example here would be the overhead squats being more challenging than the rest due to mobility
* In this case, you can complete the overhead squats with a lighter bar or simply double up the front squats
BURPEES
* Chest and thighs hit the floor in the bottom
* You can jump-up or step-up off the floor
* Jump to full extension with some air under the feet and a small clap overhead
AFTER PARTY
Body Armor (A) RDL FRBL
Body Armor (A)
2 Sets:
10 Romanian Deadlifts
20 Front Rack Barbell Lunges
Rest 2 Minutes Between Sets
Body Armor (B) RDL FRL
Body Armor (B)
2 Sets:
5 Romanian Deadlifts
10 Front Rack Barbell Lunges
Rest 2 Minutes Between Sets
Try to go up on weight on (B)