CrossFit Now – CrossFit
DESCRIPTION
STIMULUS
Time: This is a ~13-20 minute workout. Fast athletes will be under 15 minutes.
Category: Threshold/Pacer – Lots of transitions and overlapping muscles used in each movement means that we’re trying to find a pace that we can push a little in each group of movements, and at the same time one that we can sustain over multiple sets of round.
Goal: Anywhere between 15 and 17 minutes is a great goal for this workout.
Score: Total time required to complete the workout.
PUSH PRESS, FRONT SQUAT & BOX JUMP
As there are so few reps for each of these, it makes more sense to talk about each “round” as a unit. A single round (3 Push Press, 3 Front Squat and 3 Box Jumps) should take an athlete no more than :45 seconds, accounting for transition and fatigue. Early rounds will likely be closer to :25 or :30. Weight should never be a factor – there should be no singles or failed reps. If we exceed 1:00 per round, reduce the load and move faster.
ASSAULT BIKE CALORIES
At a pace of 66/62 RPM respectively, 30/24 cals will take ~2:00. Athletes more adept at the Assault Bike will likely take less time. If athletes take longer than 2:30, have them scale the 2nd effort to 24/20, or less. Or, reduce the cals to 24/20 for both bikes.
EFFICIENCY TIPS
“It’s a traaaaaap!” – Admiral Ackbar
This one is sneaky! There are so few reps in each round, one could be forgiven for thinking that there wasn’t a lot of work going on. But let’s write this another way:
For Time:
21-15-9
Push Press
Front Squat
Box Jump
*30/24 Cal Bike between each round
Looks a little different, right? Well, it’s the same amount of work, just with A LOT more transitions. Don’t be fooled into thinking that because the sets are smaller that they’re easier. Fatigue will add up across the rounds, and your ability to minimize REST that happens during those transitions will play a big part in your final time.
Pace yourself. Be steady. Try to recover on the bike, if possible.
WOD
“Bangers and Mash” (Time)
“BANGERS AND MASH”
For Time
7 Rounds:
3 Push Press
3 Front Squat
3 Box Jumps
Then…
30/24 Cal Assault Bike
5 Rounds:
3 Push Press
3 Front Squat
3 Box Jumps
Then…
30/24 Cal Assault Bike
3 Rounds:
3 Push Press
3 Front Squat
3 Box Jumps
Subs
30/25 Cal Row or 400m Run
22 min Time Cap
RX+-115/85#, 30/24″
RX-95/65#, 24/20″
50-59-75/55#, 20/16″
60+-65/45#, Step Ups
Basics-As written but with PVC/BB and 15 Cal Row or 200m Run