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DESCRIPTION

19:00 workout (including the rest periods)

15:00 of total workout time

This workout is all about the Shuttle Run.

It takes a special kind of person to push hard on a Shuttle Run.

The grind of run-turn-run-turn is challenging both mentally and physically.

Be ready to go to “THAT” place.

We also have 100m of Goblet Lunges (total), which will definitely affect the legs.

EFFICIENCY TIPS

The difference between a slow lunge and fast lunge equates to 2-3 shuttle runs per round.
The difference between coming out hot in the first round and bombing the later rounds, versus starting at an ~85% effort and increasing across, could mean an additional 5+ Shuttle runs per round.
Be in control of the Lunge. Find a strong Rack Position!

WOD

“Try to Sprint Intervals” (5 Rounds for reps)

“TRY-TO-SPRINT INTERVALS”

AMRAP 3 x 5 Rounds:

20m Goblet Lunge

Max 10m Shuttle Runs

in Time Remaining

Rest 1:00

**Score is total Shuttle Runs

RX+-70/53#

RX-53/35#

50-59-35/26#

60+-26/18#

Basics-10m Lunges (no weight)