CrossFit Now – CrossFit
DESCRIPTION
* 15:00-20:00 workout
* Pull-Pull-Push on repeat with a descending barbell rep scheme.
* 500/400m = 1:45-2:00
* 21/15/9 Power Cleans (moderate) = 2:00/1:30/1:00 (averages)
* 21/15/9 Push Jerks (moderate) = 1:30/1:00/:30 (average)
* These ‘faster end’ averages will put the overall time ~13:00, factor in fatigue, which puts us around 15:00.
* Allotting 20:00 for this workout will be appropriate.
EFFICIENCY TIPS
* Think “negative splits” on the rower. Build to a fast finish. The difference between rowing a 1:45 or 2:00 split and rowing a 1:40 or 1:50 split, can put athletes in a recovery hole. Save the big push for the last row.
* If you are strong in the Power Clean and Push Jerk, try to only break once across the 21-15-9. If the loading is manageable but feels heavy, consider breaking each set two times (i.e., 7-7-7, 5-5-5, 3-3-3).
* While there are more breaks, this strategy will allow athletes to stayer fresher, for longer.
WORKOUT
“Down to Clown” (Time)
“DOWN TO CLOWN”
For Time:
500/400m Row
21 Power Cleans, 21 Push Jerks
500/400m Row
15 Power Cleans, 15 Push Jerks
500/400m Row
9 Power Cleans, 9 Push Jerks
22 min Time Cap
Subs
400m Run, 1000/800m Bike
RX+-135/95#
RX-115/85#
50-59-95/65#
60+-75/55#
Basics-200m Row or Run,
15-12-9 PVC/BB