CrossFit Now – CrossFit
STRENGTH
Weighted Strict Pull Ups (Weight)
Weighted Strict Pull-up
On the 2:00 x 6 Sets:
5 Weighted Strict Pull-ups
Scales
Smaller Banded Pull Ups or Jumping
Pull Ups with a Slow Negative
If you have a weight belt wear that.
You can also hold weight (bumpers, kettlebell, dumbbell) between your knees or feet
WOD
“Don’t Stop Me Now” (Calories)
“Don’t Stop Me Now”
AMRAP 18:
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
50 Double Unders (75 singles)
12 Burpees
Subs
Cals on any machine
RX+-Same as RX
RX-As Written
50-59-50 Singles, 8 Burpees
60+-50 Singles, 6 Burpees
Basics-40 Singles, 6 Burpees
DESCRIPTION
We have two parts to today’s workout, starting with some weighted strict pull-ups
In order to build in some recovery time, a new round begins every 2 minutes [0-2-4-6-8-10]
The 5 reps within that 2-minute window are designed to be completed unbroken
Athletes have the option to increase weight with each set or stay at one load across
These are to be performed with the palms facing away from the body
Our metcon that follows is scored as total calories accumulated over the 18 minutes
The jump rope and burpees every 3 minutes will interrupt our progress on the bike
Complete the listed reps on the rope and burpees before moving back to the bike/rower
Rope and burpees happen on the [0-3-6-9-12-15]
These should take no more than 2 minutes to complete, giving you at least 1 minute on the bike/rower
DOUBLE UNDERS
Choose a rep number or variation that takes 1 minute or less to complete