CrossFit Now – CrossFit
It’s a sprint!!
Every 4:00 complete one round of 50 DU/300 or 250m Row/10 HSC as fast as you can. Rest for the remaining time. Score is the slowest time.
One round should take between 2:30-3:00.
Shoot for at least 1:00 of rest when considering modifications.
Double Unders -50 DU’s will take ~:30 – for today, encourage athletes to not exceed :30 for any variation used. The goal is to clear the DU’s in 1-2 sets of any repetition scheme.
Row- 300/250m should take between 1:00-1:15. Modify the distance to stay closer to 1:00.
Hang Squat Clean- 10 unbroken repetitions will take ~30. We can spend up to 1:00 here. This can be broken, but the rest must be very short. Just remember, the longer we spend here, the less rest we have between rounds.
If fast on Double-Unders, slightly pull knees up as rope passes under. If not as proficient, do two sets and stay calm.
Sprint start for 5 hard pulls, then settle to your pace.
Strive to only break once with a bigger first set. Typically, the less reps left in the set, the quicker athletes are to pick up the bar.
Options: 8-2; 7-3; 6-4.
Remember, it’s a SPRINT! Earn your rest.
Score = slowest round.
“Hand in There” (Time)
“HANG IN THERE”
On the 4:00 x 5 Rounds:
50 Double Unders (75 Singles)
10 Hang Squat Cleans
Basics-50 Jump Rope, 250/200 Row,
GM CS FK (No Measure)
3 Sets For Quality:
8 Barbell Good Mornings
10 Alt Weighted Cossack Squat
0:30 Hollow Flutter Kicks
Not For Score, You choose weight
for Good Mornings and Cossack