CrossFit Now – CrossFit
Run, Pull, Push – complementary movement patterns designed to reduce localized muscular fatigue. The short distance and low rep count means we can tally a lot of rounds across 20:00. If we average a 2:00 round, we will have 10 rounds:
* 2000m running (1.25 miles)
* 70 Deadlifts
* 70/50 Bike Cals) The rounds come around fast and the challenge will be to average 2:00 vs. huge
RUN The run should take ~:45-1:00. As it’s an AMRAP, it would be a good day for some of the slower athletes to run the full 200m if they choose to. Exposure to longer distances is necessary to build capacity.
DEADLIFT We are using the same loading as #DEAD (10 reps) from last week. If you did #DEAD, use that experience as a guide for today. We should be able to do 7 reps consecutively, or with one quick break, for the majority of the workout. 7 Deadlifts should take less than :30
BIKE 7/5 calories on the Assault Bike (or 9/7 on the Erg Bike) should also take ~:30 or less.
Know the time it takes to complete 200m consistently that allows you to take one deep breath and start your deadlifts. It isn’t worth running beyond our capacities early on. Time is lost when we rest for long periods.
Consider staying unbroken on the deadlifts. We can use the bike to recover.
If we drop the bar, expect at least :10 of time to pass before you pick it up again.
Remember, the goal is to average 2:00 rounds or under. 10 rounds is where we can set our sights.
“Everything in Moderation” (AMRAP – Rounds and Reps)
“EVERYTHING IN MODERATION”
7/5 Calorie Assault Bike
The Run = 1 meter is 1 Rep
(Use an approximate distance)
Subs for Run – 21/15 Cal Row or 15/12 Bike
Sub for Bike – 100m Run or 9/7 Row
Basics-10 min AMRAP, Light DL