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DESCRIPTION

10:00-15:00 workout
Category: Threshold
One round should take between 2:00-3:00.
The 3:00 range is an end-range, that may appear in last two rounds.
If the first round is 3:00, we will need to scale back.
The score is the total time is takes to complete the workout.

OVERHEAD SQUATS

15 light-loaded Overhead Squats should take between :30-:60. This is a load that can be completed in 1-2 across all 5 rounds. When fresh, this load could be cycled 20+ times with relative ease.
The bar will be taken from the floor, not the rack (barring an injury).

PULL-UPS

12 Pull-Ups should take between :20-1:00. This is a rep scheme that can be completed in 1-3 sets across all 5 rounds. To do all 12 reps, an athlete should be able to clear 15 reps with ease, across multiple sets. 6 sets of 2 means that the rep scheme will be too high for today and reps should be reduced.

BURPEE BOX JUMPS

9 Burpee Box Jumps should take between :40-1:00. If one rep can be clear in 5-6 seconds consistently, we will clear 9 reps in under 1:00. If 1:00 isn’t possible, reduce the reps by 2 and/or lower the box height. Face the box on the Burpees.

EFFICIENCY TIPS

Holding 2:00-2:30 rounds calls for an intelligent approach.

Even if we can clear 15 Overhead Squats consecutively, if it negatively impacts the Pull-Up, it may be smart to take one break on the Squats.

This quick break may give the arms just enough rest to keep the Pull-Ups a little fresher.

If Overheads Squats are a challenge, reduce the reps to 10 and/or reduce the load, and still break only once. Multiple breaks will suck the time away.

Break the Pull-Ups to save the shoulders. Options include: 10-2; 8-4, 6-6. If we need to break more than 4 times to clear the 12 reps, reduce the reps to 10 or 8, or opt for a scale

Nice and steady on the Burpee Box Jumps…until the last round! On the fifth round, it’s time to burn it down!!

STRENGTH

Every :90 x 4 sets

1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom

1 PS + 3 Pause OHS

1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom

1 PS + 3 Pause OHS

1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom

1 PS + 3 Pause OHS

1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom

1 PS + 3 Pause OHS

1 Power Snatch + 3 Overhead Squats w/ :5 pause in the bottom

WORKOUT

“Over the Edge” (Time)

“OVER THE EDGE”

5 Rounds For Time:

15 Overhead Squats

12 Chest to Bar Pull-ups

9 Burpee Box Jumps

17 min Time Cap

RX+-95/65#, 24/20″

RX-75/55#, 24/20″ Chin over bar

50-59-65/45#, 20/16″ Jumping PU

60+-55/35#, Step Ups, Ring Rows

Basics-8 OHS (PVC/BB) 6 Ring Rows, 4 Burpee Box Step Ups