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DESCRIPTION

This is a 10:00-15:00 workout.


Category: Pacer/Threshold. It’s a tricky one – the CrossFit sweet spot! We can’t sprint, we should pace a little, but not too much! Yes, tricky.


Goal: Try to select the loads, reps, and distances that will allow for a 12:00-15:00.
We don’t want to go much longer than 15:00. Too long will mean missing the mark.
The score is the time it takes to complete the workout.

DEADLIFTS

21 Deadlifts should take between :40-1:00 unbroken. As the reps decrease, we should aim to clear each set quicker than the one before. Today, we should choose a load that allows for 1-2 breaks in every set. If we have to break three times in the set of 21, reduce the load.

RUNNING

A 200m Run should take between :45-1:00. There are 6 sets of 200m, which is ~6:00 of running. We can use this part as recovering forward, always progressing.

LATERALL BARBELL BURPEES

21 Lateral Barbell Burpees should take between 1:00-1:45. If we know that our Burpees are slow, reduce the rep scheme to 15-12-9 and try to keep a faster sustainable pace.

EFFICIENCY TIPS

We should push on the Deadlifts! One quick break will go a long way in preserving the posterior chain. A quick break is less than :10.

You know it, recover on the Run but still shoot to clear 200m in ~1:00.

Upon arrival, take one deep breath and complete the first Lateral Barbell Burpee.

Burpees are manageable, there’s just a lot of time to think about how hard they are.

Instead of thinking about how many are left, think about how few you have left 😉 Burpees are all heart! Be steady, but move with purpose.

WOD

“U Can’t Touch This” (Time)

“U CAN’T TOUCH THIS”

For Time:

21 Deadlifts

200 Meter Run

21 Lateral Barbell Burpees

200 Meter Run

15 Deadlifts

200 Meter Run

15 Lateral Barbell Burpees

200 Meter Run

9 Deadlifts

200 Meter Run

9 Lateral Barbell Burpees

200 Meter Run

17 min Time Cap

Subs

21/15 Cal Row or 15/12 Cal Bike

RX+-225/155#

RX-185/135#

50-59-155/105#

60+-135/95#, Step Over Bar

Basics-12-9-6 100m Run, Light weight, Just burpees