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DESCRIPTION

Today is a heavy day! If you prefer you can choose to do the Endurance workout “Annie on the Run”

The coach will be coaching the Strength workout but will be available for questions if needed.

Lift heavy. Going below parallel.

The 10 sets will run as follows:

1-3: Warm-Up Sets (3 Sets)

4-8: Workout Sets (5 Sets)

9-10: Drop Sets or Practice Sets (2 Sets)

Athletes will lift every 3:00. This workout will run for 30:00.

Failed sets count as a set. If you fail the make 3-reps, log the number of reps completed and move onto the next set.

EFFICIENCY TIPS

Know what load you would like to lift today and work backwards.
For example, if you want to hit 255 by set 7, write down how you would get there:

1. 135

2. 155

3. 185

4. 205

5. 225

6. 245

7. 255 – success

8. 265 – completed 1 rep

9. 185 – Drop Set (for quality)

10. 155 – Drop Set (for quality)

Reminder: the first 3 sets are still considered ‘Warm-Up’ sets.

STRENGTH

3-3-3-3-3-3-3-3-3-3

3: Back Squat

3: Back Squat

3: Back Squat

3: Back Squat

3: Back Squat

3: Back Squat

3: Back Squat

3: Back Squat

3: Back Squat

3: Back Squat

-OR-

“Annie on the Run” (Time)

“Annie on the Run”

For Time:

50-40-30-20-10*

Double-Unders

Abmat Sit-Ups

*After every round, complete a 200m

run carrying a medicine ball

16 min Time Cap

RX+-Same as RX

RX-20/14#

50-59-14/10#

60+-10/6#

Basics -25-20-15-10-5 Single Unders

Sit Ups, no MB Run