CrossFit Now – CrossFit
This is a 14:00-18:00 workout. But, we may get some fast finishers around ~13:00.
It will feel like a TTB workout for most. Scaling reps will be encouraged, so we don’t spend too much time staring at the pull-up bar.
The grip of the Deadlift into the TTB, and from TTB into the Row will be a factor.
Don’t be fooled by the “lighter” barbell, we have a lot of reps to tackle (72 reps total).
For scaling loads and reps, think about a load and rep scheme that can be cleared in 2-3 sets across each movement.
This workout is scored by the time it takes to complete the workout.
A descending rep scheme should shave off :30 each time. Starting at 27 = ~1:30-2:00, then 21 = ~1:00-1:30, 15 = :40-1:00, and 9 = :20-:30. The loading on the Deadlift should feel light and easy to move.
The same is almost true for the TTB if proficient at TTB. If not, today we should pick a rep scheme that allows for 2-4 sets across all sets or a scale such as hanging knee raises or sit ups.
27/21 Cals = ~1:30. Like most times, recovering on the Row is encouraged, until the very last one where we turn and burn!
Break the Deadlifts in 2-3 sets to save grip for TTB.
Break the TTB into 2-4 sets to prepare for more TTB in later rounds.
The Row should take around 1:30-2:00. This will put us between ~900-1300 cals/per hour.
Rowing for calories shouldn’t changed the technique, but it will require a more concentrated effort.
Toes to Bar
27/21 Calorie Row
20 min Time Cap
Subs – 20/15 Cal Bike or 400m Run
RX+-Same as RX
50-59-105/75#, Hanging Knee Raises
60+-95/65#, Sit Ups
Basics- 21-15-9 DL w PCV/BB, Sit Ups, Row