CrossFit Now – CrossFit
A 2000/1800m Row Buy-In should take between 7:30-10:00. This will leave between ~8:00-10:00 to accumulate max rounds of Power Snatches/Overhead Squats/Box Jump Overs. The score will be the number of rounds and reps completed of PS/OHS/BJO’s. One round of PS/OHS/BJO will take ~1:00 give or take :10-:15. The goal is to achieve 7-10 rounds, depending on how much time is left after the Row.
Row- A 2000/1800m will be a steady effort, but just enough to suck some wind. This shouldn’t be a stroll in the park, nor are we looking for max effort.
Power Snatch -2 Power Snatches are quick when unbroken or fast singles and done in ~:10. The loading is moderate, but should be a load that can be performed touch and go for at least 5 reps, even though we only have 2 for today.
Overhead Squats- 4 Overhead Squats unbroken should take ~:10-:15. The loading should be determined by how well the athlete can keep an active shoulder with arms straight throughout the lift, and achieve a full depth below parallel.
Box Jump Overs- 8 BJO’s should take ~:30. The box is higher at 30/24″, but the low reps makes it possible to be within or slightly over :30.
Set the monitor to count down from 2000/1800m (or the distance you have selected), and pay attention to the effort that is needed to clear the chosen distance.
Set the monitor by going to:
‘Select Workout’ –> ‘Single Distance’ –> Enter the distance using the arrows –> Click the check button.
On the bottom of the screen it will tell you the projected finish based on the effort.
For the Power Snatch and Overhead Squat, consider doing 1 Power Snatch, drop it, then the second Power Snatch will go straight into the 4 Overhead Squat.
As soon as the bar drops from overhead (steady it down), turn to the box and jump up immediately. Getting the first BJO out of the way is a big win.
Aim to hold 1:00-1:30 for every round.
“Check the Box” (AMRAP – Rounds and Reps)
“CHECK THE BOX”
Buy-In: 2000/1800m Row
Max Rounds With Time Remaining:
2 Power Snatches
4 Overhead Squats
8 Box Jump Overs
1 Mile Run or 100/70 Cal Bike
60+-1800/1500m Row, 75/55#, Box Step Overs
Basics-10 min AMRAP, 800m Row, PVC/BB Box Step Overs