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DESCRIPTION

Time Stimulus: This is a 15:00-20:00 workout.

If you are a minute or two over it’s ok. But, the goal is to shoot for sub 4:30-5:00 rounds for at least three rounds and not to skirt the line of 5:00 and over for all four rounds.

Category: Threshold

One round = ~4:00-5:00 (see movement breakdown for how to achieve this)

Score: This workout is ‘For Time’. The score will be the time it takes to complete the workout.

ROW (Both genders will Row 500m)

A 500m should take ~1:45-2:20 (3 rounds of Rowing = 5:15-7:00).

If we cannot clear 500m in the suggested time ranges, scale the distance to 400m.

DEADLIFT

9 heavy Deadlifts should take ~:30-:45 in 1-2 sets.

If we have to break the Deadlift in to 3 sets because it’s too heavy, the load is too heavy for today. Scale to a load that allows for 1-2 sets across all 4 rounds.

HANDSTAND PUSH-UP/DB PUSH PRESS

18 Handstand Push-Ups should take ~:45-1:30.

If we cannot complete 9+ consecutive HSPU’s when fresh, reduce the number to something that can be completed in 3 sets or scale the HSPU to Box HSPU or Dumbbell Push Press

The DB Push Press expectation should align with the HSPU, but may be a little quicker. Challenge yourselves on the DB Push Press. These should not be 18 unbroken every rounds with ease.

EFFICIENCY TIPS

For rounds 1-3 find a pace that allows you to immediately starting Deadlifting. Some suggestions: Males 1:45-2:05 / Females: 1:55-2:15. We should not need to go over 2:20 at any point in the workout. For the last rounds, decrease your split by 2-3 seconds. This will be uncomfortable, but the fight to the end has begun once we enter round 4!

This is a heavier Deadlift, but we should still shoot for no more than two sets. Suggested breakdown: 9 unbroken; 7-2; 6-3; 5-4. The quick break could increase overall performance.

Be smart on the HSPU or DB Push Press. Squeezing in “one each rep” vs resting sooner, could be the difference between a :10 and :45 rest. Once the shoulders fatigue, it can take a while for them to recover. If you know you can do 10 HSPU’s in a row, but it’s close to a max set, make the choice to do 6 or a number that will allow you to stay relatively fresh.

WOD

“Diameter” (Time)

DIAMETER”

4 Rounds For Time:

500 Meter Row

9 Deadlifts

18 Handstand Push Ups

22 min Time Cap

Subs -400m Run, 25/18 Cal Bike

RX+-185/125# (If PP DB 50/35#)

RX-155/105# (If PP DB 35/20#)

50-59-105/75#, Box HSPU, (If PP DB 20/15#)

60+-95/65#, PP DB 15/10#, 300/250m Row

Basics-200 Row, 5 DL, 9 DB PP or Box HSPU

“Diameter” (Time)

DIAMETER”

4 Rounds For Time:

500 Meter Row

9 Deadlifts

18 Handstand Push Ups

22 min Time Cap

Subs -400m Run, 25/18 Cal Bike

RX+-185/125# (If PP DB 50/35#)

RX-155/105# (If PP DB 35/20#)

50-59-105/75#, Box HSPU, (If PP DB 20/15#)

60+-95/65#, PP DB 15/10#, 300/250m Row

Basics-200 Row, 5 DL, 9 DB PP or Box HSPU

“Diameter” (Time)

DIAMETER”

4 Rounds For Time:

500 Meter Row

9 Deadlifts

18 Handstand Push Ups

22 min Time Cap

Subs -400m Run, 25/18 Cal Bike

RX+-185/125# (If PP DB 50/35#)

RX-155/105# (If PP DB 35/20#)

50-59-105/75#, Box HSPU, (If PP DB 20/15#)

60+-95/65#, PP DB 15/10#, 300/250m Row

Basics-200 Row, 5 DL, 9 DB PP or Box HSPU

“Diameter” (Time)

DIAMETER”

4 Rounds For Time:

500 Meter Row

9 Deadlifts

18 Handstand Push Ups

22 min Time Cap

Subs -400m Run, 25/18 Cal Bike

RX+-185/125# (If PP DB 50/35#)

RX-155/105# (If PP DB 35/20#)

50-59-105/75#, Box HSPU, (If PP DB 20/15#)

60+-95/65#, PP DB 15/10#, 300/250m Row

Basics-200 Row, 5 DL, 9 DB PP or Box HSPU