CrossFit Now – CrossFit
WOD
“Window Shopper” (AMRAP – Reps)
“Window Shopper”
In a 15-Minute Window:
Max Calorie Assault Bike
Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry (2)
10 Wallballs
Sub:
Max Cal on any machine
or 10m Shuttle Runs
RX+-20/14#, 10/9′, 50/35#
RX -20/14#, 10/8′, 35/20#
50-59 -14/10#, 10/8′, 20/15#
60+ -10/6#, 10/8′, 15/10#
Basics-Complete 0:00, 3:00 & 6:00, light WB and DB
DESCRIPTION
* We’ll finish out the week with a triplet workout that revolves around calories on the bike
* Over the 15-minutes of work, the goal is to complete as many calories as possible on the Assault Bike
* However, two weightlifting movements will halt your progress towards accumulating calories
* Every 3 minutes, starting at the 0:00 on the clock, you’ll complete the listed work of farmers carry and wallballs
* Once that work is completed, you’ll hop on the bike for as many calories as possible with the time remaining
* New rounds begin every 3 minutes (0-3-6-9-12)
* You can expect for the carries and wallballs to take around 1:30, giving you equal time (1:30) on the bike
* Your final score is total calories on the bike/rower
ASSAULT BIKE/ROWER
* Keep the monitor running for all 15 minutes to get your final calorie number
FARMERS CARRY
* Dumbbells are the prescribed object for this piece, but you can use kettlebells if you’re short on equipment
* Note that dumbbells will be the more difficult of the two implements
* Choose a weight that allows you to complete the 100 meters with no more than 1 break each round
WALLBALLS
* Choose a weight that allows for unbroken sets of 10 throughout
* Men throw to a 10 foot target
* Women throw to a 9 foot target