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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