CrossFit Now – CrossFit
WOD
DESCRIPTION
* The name really says it all. This one will stay with you!
* We are looking at a 12-18 minute workout.
* Rounds will average between 2:00-3:00.
* Scoring – total time to complete the workout.
CHEST-TO-BAR PULL UPS
* Pick a number that can be performed in 3 sets and under 1:00
* To do all 15 reps of this workout, we recommend that your athletes should be able to do 10 consecutive C2B pull-ups.
ASSAULT BIKE
* The Assault Bike is a very polarizing movement.
* Smaller/lighter athletes, who are very fit, still may need to scale back the number of calories.
* The time spent on the bike should fall between :30-1:00
* If you’re short on Assault Bikes, have half the group start on the C2B and the other half on the Thruster. Alternatively, start athletes on different stations (1/3 on C2B, 1/3 on Assault Bike, 1/3 on Thrusters). As a reminder, please follow your gyms personal COVID regulations.
* Conversions for the rower, bike erg, and ski erg can be found under ‘Modifications’.
THRUSTER
* Heavy enough to make your athletes just not want to, but they can.
* Athletes can pick a load that would push 1-3 sets across all rounds
“Acid Refulx” (Time)
“Acid Reflux”
5 Rounds For Time:
15 Chest-to-Bar Pull Ups
12/9 Calorie Assault Bike
9 Thrusters
18 min Time Cap
Subs:
Rower 20/15, 200m Run
RX+-115/85#
RX -95/65#, Chin over bar
50-59 -75/55#, Jumping PU
60+- 65/45#, Ring Rows,
Basics-8 RIng Rows, 8/6 Cal on Rower,
5 Thrusters w/ PVC/BB
AFTER PARTY
Tempo Front Squats (10 E2MOM x 3)
3 Seconds Down + 3 Seconds Hold
Tempo Front Squats (10 E2MOM x 3)
3 Seconds Down + 3 Seconds Hold
Tempo Front Squats (10 E2MOM x 3)
3 Seconds Down + 3 Seconds Hold
Tempo Front Squats (10 E2MOM x 3)
3 Seconds Down + 3 Seconds Hold
Tempo Front Squats (10 E2MOM x 3)
3 Seconds Down + 3 Seconds Hold