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* Ooooo an ascending rep scheme that will steal the soul. It’s sneaky.

* 8:00-12:00 workout – see time ranges below:

* Round of 9 = ~1:30-2:00

* Round of 15 = ~3:00-4:00

* Round of 21 = ~4:00-6:00

* 45 reps of each movement


* Unless you are able to hold onto fast repetitions for the Burpee Box Jump Over, choose a speed/style that will allow you to move with purpose (with quality, speed, but not all-out). The time needed to recover from doing these too fast will be significant if we go out too hot.

* If you are a “big-set” kind of athlete, pick a big set for each round, and then go to to a number that doesn’t require too much rest. If you are a singles ninja, then hit singles from the get-go. Single Clean & Jerks will definitely preserve the hamstrings a little more.


“Shin Guard” (Time)


For Time:


Burpee Box Jump Overs

Power Clean & Jerks

13 min Time Cap

RX+-135/95#, 24/20″

RX-105/75#, 24/20″

50-59-95/65#, 20/16″

60+-75/55#, Step Overs

Basics-6-9-12, PVC/BB, Step Overs


LandMine Press, DB Row, Tricep Ext (No Measure)

3 Sets For Quality:

8 Half Kneeling Landmine Press

8 Dual Dumbbell Prone Row

15 Banded Triceps Extension

Half Kneeling Landmine – https://youtu.be/ORoOn93dnh4

DB Prone Row – https://www.youtube.com/watch?v=BcQbmFkcrRQ

Band Tricept Ext – https://www.youtube.com/watch?v=q5pVHhazB1A