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* This triplet workout is all about building work capacity

* With two simple movements and one low-rep, higher-skill movement, you’ll be able to keep moving forward for all 5 rounds with little to no breaks

* We expect this workout to take around 15 minutes to complete; roughly 1 minute per station


* You’ll step back for these lunges and alternate legs each rep

* There is no weight for this station – you’ll just use your bodyweight

* The back knee should touch the ground in the bottom

* Reach full extension at the top before switching legs

* You’ll complete 15 reps on each leg per round


* While this can be a challenging movement, the reps are designed to be fairly low here

* Choose a number or variation that you can complete with 1 break max per round

* See below for movement subs


* The big thing to aim for in this workout is large sets of toes to bar

* The number is right in that range where you could try to push for unbroken sets throughout

* Adjusting your run pace can help you get outside your comfort zone on the toes to bar

* If you are confident with unbroken toes to bar for all 5 rounds, the question is how fast can you move on the other two stations while still performing unbroken sets

* Consider the following approach for effective pacing:

* Perform your first set as a controlled, but respectable pace

* Look at the clock after your last toes to bar and note the time

* Let’s say, for example, that the clock reads 3:00

* 3 minute rounds (or under) is now your goal for the remaining 4 rounds

* You would look to finish your next rounds at or under 6:00, 9:00, 12:00, and 15:00

* Set your target in round 1 and try to repeat it on rounds 2-5

* These small checkpoints can help keep you on track by keeping you focused on the current round


“Reverse Psychology” RL Run T2B (Time)

“Reverse Psychology”

5 Rounds For Time:

30 Reverse Lunges

200m Run

10 Toes to Bar

RX+-As Written

RX -As Written

50-59-Hanging Knee raises

60+ -Air Squats, Sit Ups

Basics-3 Rounds – 12 Reverse Lunges, 200m Run, Sit Ups