CrossFit Now – CrossFit
This is a 12:00-18:00 workout
Goal: Anywhere between 14 and 17 minutes is a great score for today.
Score: Total time required to complete the workout.
100 Double Unders should take between 1:00 and 2:00
CHEST TO BAR PULL-UPS
20 Chest to Bar Pull-Ups should take between 1:00 and 2:00.
Chest to Bar ability may vary wildly but make sure athletes can complete 4+ reps every time they hop up to the bar if they are looking to do 20 reps every round.
SINGLE DUMBBELL BOX STEP-OVERS
30 Single Dumbbell Box Step-Overs should take between 1:30 and 2:00
Aim to complete them at a steady pace. Quick breaks with short rest periods are encouraged.
Box Step-Overs are the gut check movement today. It’s easy to fall into a slow cadence on them, step away from the box or stand for a while at the top.
Holding yourself to a consistent speed will be the difference between moderate and high intensity. Play your own game, push your limits!
Manageable and planned sets on Chest to Bar Pull-Ups and Double Unders is also the name of the game, try to complete each movement in under 5 sets.
The faster you go the sooner your forearms will love you 😉 Have Fun!
“Best Foot Forward” (Time)
“BEST FOOT FORWARD”
3 Rounds For Time:
100 Double Unders (150 Singles)
30 Single Dumbbell Box Step-overs
20 min Time Cap
RX+-50/35#, 24/20″ Chest to Bar
50-59-20/15#, 20/16″, Jumping PU
60+-15/10#, 16/11″, Ring Rows,100 Singles
Basics-50 Singles, 10 Ring Rows, 10 DB Step Overs