CrossFit Now – CrossFit
The goal is to climb the ladder as high as you can within 14:00.
For rounds, strive to get somewhere between the round of 12’s and 16’s. Into the round of 16’s will mean you are movin fast on all three movements.
Box Jump Over -
Today can be a good day to go a little higher on the box and gain some exposure.
DB Plank Rows -
Pick a load that allows for at least 10-15 reps unbroken. The load shouldn’t be an issue at any given time, but the shoulder burn will make you want to rest.
The run/row/bike can be treated as a recovery station, but if you want to get to the round of 16 you will have push hard for ~:45-:50 200m every time
Take a big breath in when arriving at the other side of the box. As soon as you are facing the box, jump.
Move fast on the smaller sets of the Plank Rows. Try to hold a fast pace, without breaking until the round of 8’s.
Coming off the Plank Rows, the legs will be fresh. Run faster on first part of the run, then slow on approach to prepare for the Box Jump Overs.
This is a strange workout – the outcome is more unknown than most. Push hard, work smart, and rest less than you would like.
“Coach Thursday” (AMRAP – Rounds and Reps)
2, 4, 6, 8, 10….
Box Jump Over
DB Plank Rows
*Run 200 after every round
* 1 Plank Row = In a plank, Row Right +
* This is an ascending ladder rep scheme.
Add 2 reps to each movement for each
* Score = Log the round you finished and
any additional reps (i.e., if you finished the
round of 12 and did 2 Box Jump Overs,
your score would be 12+2)
* For the Run/Row/Bike, if you finish more than half the given distance at the end of 14 min, then give yourself 200 reps, less than 1/2 = 0 reps
250m Row or 12/9 Cal Bike
60+-Step Overs, 15/10#
Basics-8 AMRAP, Step Overs, 8/10# DB
3 x KBSC TGU (No Measure)
3 Sets for Quality
100m Single Kettlebell Suitcase Carry (Each Arm)
7 Turkish Get-Ups (Each Arm)
No score for this, work on quality and form