CrossFit Now – CrossFit
Time: This is a 15 minute workout.
Category: Threshold – with short time domains for each movement, fighting the urge to rest will be the battle for today.
Goal: 6-8 Rounds.
Score: Total number of rounds + reps in 15:00.
OVERHEAD MED BALL SIT UPS
12 Overhead Med Ball Sit Ups will take about :20-:45
6 moderate Deadlifts should take roughly :20 seconds, and should be unbroken for as long as possible. In later rounds, going to 2 sets is acceptable. If the athlete is performing singles, the load is likely too heavy for today.
ASSAULT BIKE CALORIES
9/6 Assault Bike calories will take ~:40 seconds at the moderate pace of 66/62 RPM (males/females respectively). It should not take longer than :60. If the athlete is stronger on the bike, this can be a :15-20 second effort.
This is one of those workouts that can get away from us easily. Not so much in the actual movements (if athletes are scaling correctly, under 2:00 rounds should be easily repeated), but in the rest and transition BETWEEN movements.
Because each movement won’t take that long, we might be tempted to saunter from the sit ups to the barbell to the bike and back, losing valuable time in the transition – to say nothing of resting when we actually get there.
Encourage athletes to stay focused and move with intention to and through each set. Rest is ok, but keep it limited! Don’t get caught just looking!
“NEAT: (AMRAP – Rounds and Reps)
12 Overhead Med Ball Sit Ups
9/6 Calorie Assault Bike
14/10 Cal Ror or 100m Run
Basics-8 AMRAP, Just Sit Ups, DL BB or light weight