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15:00-20:00 workout
Category: Threshold
This is a shoulder-burner bookended with a bike leg pump.
The Double Under to HSPU to Double Under centerpiece will be a “fun” journey.
Once you hit the Bike/Row/Run on the back-end…finish strong!
REMINDER: We will start every minute (starting at 0:00) with 6 Dumbbell Power Snatches. GAME-CHANGER!


The Bike/Row/Run should take 1:30-2:00
The workout begins and ends here


100 Double unders should take 1:00-2:00
Two Sets of 100 double unders on either side of the HSPU today


30 Handstand push-ups should take 1:00-2:00
We only hit HSPU once today. Box HSPU are a good scale or if you are not comfortable getting upside down Dumbbell Push Presses can be used.


6 Dumbbell Snatches should take ~:15 that leaves ~:45 of work on the Bike/Row/Run, Jump Rope and HSPU, before having to return to it.
At the beginning of every minute we will complete 6 snatches


At the start of every minute, we perform 6 DB Snatches, which means we will only ever have (at best) ~:45 of time to chip away at the other movements.

Plan a realistic number of reps that can be completed within :40-:45.

The bike will elevate our heart rate, but try to breathe here and push the RPM’s to 90 on a lower damper.

The Double Unders will fatigue the shoulders, and with 30 Handstand Push-Ups following, before returning back to the Double Unders, we are in for some shoulder-loving. Take breaks!

The shoulders will have relief once back on the bike, and it’s a sprint to the end.

Know your limits, break the Double Unders and HSPU’s early and often.

Plan manageable, fresh and consistent sets.


“THE SPINS” (Time)


For Time:

30/24 Calorie Assault Bike

100 Double Unders (150 Singles)

30 Kipping Handstand Push-ups

100 Double Unders

30/24 Calorie Assault Bike

On the Minute: 6 Alternating

Dumbbell Power Snatches

22 min Time Cap


40/32 Cal Row or 400m Run



50-59-20/15#, Box HSPU

60+-15/10#, DB PP, 100 Singles

Basics-20 Cal Bike, 80 Jump Ropes, 20 DB Push Press or Box