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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