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DESCRIPTION

STIMULUS

8:00-12:00 Workout.

Each movement should take between 1:00-2:00.

For all barbell movements, try to clear all 20 reps between 1-4 sets.

Ideally, loading should allow for a set of 15 unbroken when fresh.

Loading should feel moderately heavy, not heavy-heavy.

Lateral Burpees do not require that the athlete stands up fully and should be under 2:00.

EFFICIENCY TIPS

If 20 Front Squats are not going to put you in a hole, try to go unbroken. If the loading will leave you gassed, break it into two sets. Think 15-5; 12-8; 10-10. We shouldn’t need to break more than once with this loading.

The same applies for the Push Press, however at this point in the workout, a bigger set in the beginning may not be possible. Possible options include the same as the Front Squat OR 9-6-5; 8-7-5; 7-7-6; or a simple 5-5-5-5. Keep in mind the ~2:00 to clear all reps.

Ohhh the thrusters! This will be a fight! Still, have a loose plan going into it. Ask yourself, “what is the starting set that I know I can do?” Do that! from there consider repeating that set when you pick up the bar or implement a descending rep scheme. Example: 6-6-4-4.

For the Lateral Barbell Burpees, take one breathe before going to the ground. Pick a pace that you can maintain. For Burpee Ninja’s, stay low and pick the heels up fast when jumping over the bar.

WOD

“Let it Burn” (Time)

“LET IT BURN”

For Time:

20 Front Squats

20 Lateral Barbell Burpees

20 Push Presses

20 Lateral Barbell Burpees

20 Thrusters

15 min Time Cap

RX+-135/95#

RX -105/75#

50-59 -95/65#

60+ -75/55#, Step Over Burpees

Basics-10 of Each movement, PVC/BB, Just Burpees

AFTER PARTY

Rest as needed between sets, aiming to build slightly in load each round

3 Sets of 7: Tempo Good Mornings

3 Sets of 15: Barbell Glute Bridges

7: Good Mornings

7: Good Mornings

7: Good Mornings

15: BARBELL GLUTE BRIDGES

https://youtu.be/Ua3f5919PzI

15: BARBELL GLUTE BRIDGES

https://youtu.be/Ua3f5919PzI

15: BARBELL GLUTE BRIDGES

https://youtu.be/Ua3f5919PzI