CrossFit Now – CrossFit
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
17 min TIme Cap
Subs:
500m Row or 25/18 Cal Bike
RX+-Same as RX
RX -53/35#
50-59 -35/26#, Jumping Pull Ups
60+-26/18#, Ring Rows
Basics-200m Run, 11 KBS, 6 Ring Rows
DESCRIPTION
* Times for this cardio, gymnastics, and weighltifting workout range from about 7-15 minutes
* With a lower volume of reps, we get the most out of this piece by really pushing the intensity
* This means pushing for faster runs and big sets inside
* The more intense the workout is, the longer we’ll spend preparing for it
* We’ll add some more time for mobility and practice rounds to get our bodies prepared to push the pace
KETTLEBELL SWINGS
* These are full swings that finish all the way overhead
* Choose a weight that you can complete with no more than 1 break within the workout
* If you’re on the fence, choose a weight that you see yourself being able to complete unbroken
PULL-UPS
* Like the swings, we want to complete this station with 1 break maximum
* Adjust the reps or variation to finish the pull-ups in 1-2 quick sets
AFTER PARTY
Every 2 min
1 Pause Overhead Squat (:02) + 1 Overhead Squat (Weight)
1 Pause Overhead Squat (:02) + 1 Overhead Squat
Set 1: 60% 1RM Overhead Squat
1 Pause Overhead Squat (:02) + 1 Overhead Squat (Weight)
1 Pause Overhead Squat (:02) + 1 Overhead Squat
Set 2: 65% 1RM Overhead Squat
1 Pause Overhead Squat (:02) + 1 Overhead Squat (Weight)
1 Pause Overhead Squat (:02) + 1 Overhead Squat
Set 3: 70% 1RM Overhead Squat
1 Pause Overhead Squat (:02) + 1 Overhead Squat (Weight)
1 Pause Overhead Squat (:02) + 1 Overhead Squat
Set 4: 75% 1RM Overhead Squat
1 Pause Overhead Squat (:02) + 1 Overhead Squat (Weight)
1 Pause Overhead Squat (:02) + 1 Overhead Squat
Set 5: 75-80% 1RM Overhead Squat