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STRENGTH

Pause Front Squat (:02) + Front Squat (10 min to establish)

WOD

“Dodgeball” (Time)

“Dodgeball”

10 Rounds For Time:

15 Wallballs

200 Meter Run

25 min Time Cap

Subs:

250 Row

RX+-20/14#, 10/9′

RX -20/14#, 10/8′

50-59-14/10#, 10/8′

60+ -6 Rounds- 10/6#, 10/8′

Basics-4 Rounds
DESCRIPTION

* Today’s two-part workout centers around the front squat pattern, seen in both the strength and conditioning pieces

* We’ll start the day by building to a “heavy” front squat complex

* There is only about 10 minutes for this piece, so treat this more as a “primer” for the metcon than a max effort strength session

* Compete the two reps out of a rack without dropping the bar

* Pause for an active 2 seconds in the bottom of the first rep

* Expect to complete around 5 sets (On the 2:00)

* Our conditioning piece today is a simple couplet of wallballs and running

* We expect this piece to take between 15-20 minutes to complete (1:30-2:00 Rounds)

* We’ll cap “Dodgeball” at 25 minutes to stay on track with our timeline

WALLBALLS

* The format of today’s workout allows for larger sets of wallballs to be completed

* Adjust the number or weight as needed to complete each round in 1-2 sets

* Men throw to 10 feet and Women throw to 9 feet

AFTER PARTY

REST AS NEEDED BETWEEN SETS

Pause Hang Squat Snatch (Set 1 @ 50% of 1RM Squat Snatch)

2 Reps

Pause :02 at Knee Level

Pause :02 in bottom Of Overhead Squat

Pause Hang Squat Snatch (Set 2 @ 53% of 1RM Squat Snatch)

2 Reps

Pause :02 at Knee Level

Pause :02 in bottom Of Overhead Squat

Pause Hang Squat Snatch (Set 3 @ 56% of 1RM Squat Snatch)

2 Reps

Pause :02 at Knee Level

Pause :02 in bottom Of Overhead Squat

Pause Hang Squat Snatch (Set 4 @ 59% of 1RM Squat Snatch)

2 Reps

Pause :02 at Knee Level

Pause :02 in bottom Of Overhead Squat

Pause Hang Squat Snatch (Set 5 @ 62% of 1RM Squat Snatch)

2 Reps

Pause :02 at Knee Level

Pause :02 in bottom Of Overhead Squat

Pause Hang Squat Snatch (Set 6 @ 65% of 1RM Squat Snatch)

2 Reps

Pause :02 at Knee Level

Pause :02 in bottom Of Overhead Squat