CrossFit Now – CrossFit
This is a 23:00 workout.
Each round lasts 3:00 with 1:00 of rest x 6 rounds
Today we will aim for 80-140 reps per round, 480-840 in total.
Keep a running count of repetitions.
In 1:00, we should strive to accumulate ~12-24 reps.
In 1:00, we should strive to accumulate ~10-15 reps
In 1:00, we should strive to accumulate ~60-100 reps
The goal is not to burn it down in the first round, log a high score and then fall apart in the later rounds (although it’s fun to do that once in a while). But to get an overall high score.
To help with this, it’s important to remember that not all movements are created equal. Meaning, we can make up a lot of reps in movements that don’t take as long. For example, accumulating Double Unders will be faster than accumulating Bike calories and Burpees.
Aim to move on from the “slower” stations at the :50 mark so you can use the full minute on the Double Unders, or whichever movements you are better at.
“The Phantom” (6 Rounds for reps)
1 Minute Assault Bike
1 Minute Bar-Facing Burpees
1 Minute Double Unders
1 Minute Rest
Row or Shuttle Runs
RX+-Same as RX
50-59 – As Written
60+-Singles, Just Burpees
Basics-3 Rounds. Singles, Just Burpees