CrossFit Now – CrossFit
Time Stimulus: This is a 21:00-30:00 Workout
Score: The time it takes to complete the workout
800m should be completed in under 5:00 every round. We should aim for closer to 4:30 per round
We will run 1.5 miles today across the 3 sets of 800m.
50 Wall balls should take between 1:30-3:00 in 2-4 quick sets.
There are 150 Wall Balls in today’s workout.
Alternating Single Dumbbell Devil’s Press
20 Single Dumbbell Devil’s Press should be completed in ~2:00 each round. This is ~10 per minute.
Aim for 2:00, but given the aerobic nature of this workout (even with the correct loading), athletes may bleed into the 2:30 range.
There are 60 Devil’s Press in today’s workout.
Approach the 800m run in a way that you can immediately start the Wall Balls.
Aim to break the first set of 50 early and often (think 35-15; 30-20; 30-10-10; or ), and then try to stick to those same sets in the later rounds. If this is not possible, change the plan and take more breaks with less rest.
Try to keep a consistent pace on the Devil’s Press, maybe even standing up for a deep breath every after 5 reps.
3 Rounds For Time:
800 Meter Run
50 Wall Balls
20 Single Dumbbell Devil Presses
30 min Time Cap
1000/900 Row or 50/35 Cal Bike
RX+-20/14#, 10/9′ 50/35#
RX-20/14#, 10/9′, 35/20#
50-59-14/10#, 10/8′, 20/15#
60+-10/6#, 10/8′, 15/10#, 600m Row/Run
Basics-200m Run/Row, 20 Wall Balls,
8 Devil Presses light DB