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* This one is a lung-burner! Light loading tells us that we can go for big sets, only breaking due to fatigue and not because the bar is too heavy. Think light and nasty!

* Time Ranges: 8-12 (allow for 15:00 time cap)

* Aim to complete each movement ~2:00 or under. This is a guide, not a hard rule.

* No movement should exceed 3:00. If so, the athlete’s weight may be too heavy or burpee reps were not scaled appropriately.

* Loading on the barbell should allow for approximately 2-4 sets. Remember the loading should feel light.

* Lateral Burpee Over the Bar doesn’t require full hip extension at the top, therefore it’s possible to move a little faster by staying low in the jump over.

* Fast workout! (Even though it may not feel like it 😉

* Each athletes needs a PVC pipe & barbell

* Big sets vs. Breaking Regularly – If the loading is incredibly light, athletes should aim to perform big sets on the Power Snatch and Squat Snatch, and unbroken on the overhead squat. However, if the loading requires more breaks, opting for a 10+6+4 is a manageable strategy. If your athletes prefer smaller sets, with shorter rest, perhaps a 5+5+5+5 is the right call for today.

* Burpees Over the Bar will tax the shoulders and raise the heart rate, so staying smooth on the first set isn’t a bad choice.

* Try to rest before doing the Burpee. It’s ok to rest on the floor, but with arms stuck in the push-up position, it will tax the shoulders a little more. Think “down-up fast” and breathe when standing, either before or after the jump over the bar.

“Over and Out” (Time)

“Over and Out”

For Time:

20 Power Snatches

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

15 min CAP


RX -75/55#

50-59-55/45#, Burpee Step Over

60+ -45/35#, P Snatch, Back Squat,

P. Snatch, Just Burpees

Basics-PVC/BB Burpee Step OvesHa

Just Burpees