CrossFit Now – CrossFit
WOD
“Push Pop” (Time)
“Push Pop”
4 Rounds For Time:
30/21 Cal Bike
16 Toes to Bar
8 Push Jerks
22 min Time Cap
Subs:
400m Row or 300m Run
RX+-165/115#
RX -135/95#
50-59 -75/55# Hanging KR
60+-65/45#, Sit Ups
Basics-12 Cal, 10 Sit Ups, 8 Jerks w/PVC/BB
DESCRIPTION
* This triplet workout includes a little bit of everything: cardio, gymnastics, and weightlifting
* Your score for this piece is total time to completion
* We expect this 4 round workout to take between 15-20 minutes to complete
TOES TO BAR
* If you have 15+ toes to bar unbroken, let’s complete this station as written
* If you’re not there yet, consider reducing reps or choosing another option like, Knee Raises, Lying T2B or Sit Ups
PUSH JERKS
* The barbell is designed to be on the moderately heavier side today
* Choose a load that you can complete within 2 sets each round (4-4)
* Let’s look to get outside the comfort zone with this weight, picking one that you’ll likely have to break each round
* The weight starts on the ground, which means we have to clean it up to the shoulders to begin each set
AFTER PARTY
Row Endurance Row GHD (WSU) (Time)
Row Endurance
For Time:
4,000/3,000 Meter Row
On the 0:00: 21 Weighted Sit-ups
On the 4:00: 18 Weighted Sit-ups
On the 8:00: 15 Weighted Sit-ups
On the 12:00: 12 Weighted Sit-ups
On the 16:00: 9 Weighted Sit-ups
On the 20:00: 6 Weighted SIt-ups
RX+- 50/35#
RX-35/20#
M1- 20/15#
M2 – 15/10#