CrossFit Now – CrossFit
WOD
“This is 40” (Time)
“This is 40”
For Time:
400 Meter Run, 40 Wallballs
400 Meter Run, 40 Power Snatches
400 Meter Run, 40 Pull-ups
400 Meter Run, 40 Overhead Squats
400 Meter Run, 40 Box Jumps
400 Meter Run, 40 Thrusters
30 min Time Cap
Subs:0-500m Row or 25/18 Cal Bike
RX+-Same as RX
RX -20/14#, 10/9′, 65/45#, 24/20″
50-59-14/10#, 10/8′, 55/35#, 20/16″, Jumping Pull Ups
60+-10/6#, 10/8′, 55/35#, Step ups, 200m Runs, Ring Rows
Basics-200m Runs, Ring Rows, Step Ups
15 of each movement
DESCRIPTION
* Kicking off the weekend with a workout has a little bit of everything: cardio, weightlifting, and gymnastics
* We’re going light and long today, with this workout likely lasting between 25-30 minutes
* As a general rule of thumb, each non-running movement should take 2-3 minutes to complete
WALLBALLS
* Choose a weight that you could complete for 50+ unbroken reps when fresh
* Men throw to 10 feet and Women throw to 9 feet
BARBELL MOVEMENTS
* All three of these weights should be incredibly light
* Choose a load that you could cycle for 40+ unbroken reps when fresh
* Ideally all movements are performed at the same weight, even if that means one is lighter than the others
PULL-UPS
* If you have 20+ unbroken pull-ups when fresh, let’s complete this station as written
* Referencing our rule of thumb, this should be something you can complete within 3 minutes (~13 on the minute)
* Adjust your number or variation to meet this recommendation
BOX JUMPS
* These are standard box jumps, which require full extension at the top of each rep
* Jump up to the box for “RX”
* We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option