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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