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DESCRIPTION

PARTNER WORKOUT

Time Stimulus: 35:00 Time Cap
Category: Threshold
Goal: To imagine you and your partner are one person aka smooth transitions.
Score: This is a “For Time” workout. The score will be the time it takes to complete the workout. If you and your partner are time capped, log 30:00 as the time and add in the notes section how far you got it. The Run scoring is 1 meter = 1 rep.

DOUBLE UNDERS

200 DU’s should take ~3:00-4:00

CALORIES

Regardless of the machine we should aim to be off under 2:00 / 4:00 / 6:00

KNEES-TO-ELBOWS

100 K2E’s should take less than 5:00 (20 per minute). If this isn’t attainable, reduce the reps to 80.

SINGLE DUMBBELL WALKING LUNGE

The shared work should take less than 5:00. Partners will carry the DB in both hands in the front rack position.

SPRINTS

A 200m sprint should take less than :45.

EFFICIENCY TIPS

35:00 Time Cap

Simply put, this is a team effort. If we approach it this way, we will accomplish the work quicker.
Teamwork means knowing your partner and sticking to rep schemes that they can sustain throughout the workout.
If you try to push your partner harder than their current fitness allows, it will be counter-productive as they will fatigue faster.
This means you should communicate and still challenge each other! However, if the plan isn’t working anymore, change it. For example, if 10 K2E’s is not sustainable, quickly default to sets of 5 or 3.
The key to strong and effective teamwork is the ability to communicate and be honest with each other.
Have fun with this one, folks!!!

PARTNER VERSION

“Still Standing” Partner Version (Time)

“STILL STANDING”

200 Double Unders

*Partner hangs from PU Bar

20 Cal on Bike

*Share Cal, one rests

100 Knees to Elbow

*Partner holds Plank on Elbows

40 Cal on Bike

*Share Cal, one rests

DB Front Rack Walking Lunges (6 out/6 back x 20)

* Partner holds DB in FR

60 Cal on Bike

200m x 4 – (each person runs 200m x 2)

*one runs, one rests

35 min Time Cap

RX+-50/35#

RX-35/20#

50-59-20/15#, Hanging Knee Raises

60+-No weight Lunges, Singles, Sit Ups

Basics-Not Partner, 50 JR, 5 Cal, 25 Sit Ups, 10 Cals, 6/6 x 5 Lunges, 15 Cals, 200m Run

INDIVIDUAL VERSION

“Still Standing” Individual Version (Time)

“Still Standing” Individual Version

100 Double Unders

10 Cal Bike

50 Knees to Elbows

20 Cal Bike

DB Front Rack Walking Lunges (6 out/6 back x 10)

30 Cal Bike

400m Run

RX+-50/35#

RX-35/20#

50-59-20/15#, Hanging Knee Raises

60+-No weight Lunges, Singles, Sit Ups

Basics-Not Partner, 50 JR, 5 Cal, 25 Sit Ups,

10 Cals, 6/6 x 5 Lunges, 15 Cals, 200m Run