CrossFit Now – CrossFit
“Speed Demon” (4 Rounds for reps)
“Speed Demon”
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats
Rest 3 Minutes
AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats
Rest 3 Minutes
AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats
Rest 3 Minutes
AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats
Subs:
250m Row
RX+-M-75/95/115/135#, F-55/65/85/95#
RX -M-65/75/85/115, F-45/55/65/75
50+ -100m Run, Just Burpees, Back Squats
M-45/55/65/75, F- 35/45/55/65
Basics-100m Run, 9 Burpees each round
PVC/BB Back Squats/OHS
DESCRIPTION
* Today’s fast paced intervals end with max sets of overhead squats at increasing weights
* After completing the “buy ins” of running and burpees, you’ll complete as many barbell reps as possible with the time remaining
* Your score for each round is the total number of reps completed
* The final score for the workout is the sum total of your reps from the four rounds
* Adjust running distance and burpee reps to allow for at least 1 minute on the barbell
LATERAL BARBELL BURPEES
* You do not have to stand to full extension when jumping over the bar
* Jumping up and stepping up off the floor are allowed
* Jump over the bar with two feet for “RX”
OVERHEAD SQUATS
* The barbell will come from the ground for this movement, not out of a rack
* Choose your weights based off the following recommendations:
* 1st Barbell: 30+ Reps Unbroken When Fresh
* 2nd Barbell: 25+ Reps Unbroken When Fresh
* 3rd Barbell: 20+ Reps Unbroken When Fresh
* 4th Barbell: 15+ Reps Unbroken When Fresh
* For athletes who really struggle with overhead squat technique, front squats are the next best option