CrossFit Now – CrossFit
Time: 20 minutes
Goal: To complete each round between 2:00-2:30. 3:00 is the longest we should need to go.
Score: The slowest round. Log times for all 5 rounds.
CALORIES FAN BIKE
15/12 calories should take ~1:00. If we cannot complete this number of calories in under 1:15, reduce the number of calories.
20/15 calories Bike Erg or Row
15/12 Ski Erg
DUMBBELL HANG POWER CLEAN
12 Dumbbell Hang Power Cleans should take less than 30-seconds. If we cannot complete 12 unbroken repetitions for multiple sets, reduce the load or reps.
Reduce load and/or reps
Single Arm DB Hang Power Cleans
Use a barbell (if necessary)
Kettlebell Swings to eye-level
BURPEE BOX JUMP OVER
9 Burpee Box Jump Overs should take ~1:00. If we cannot complete 9 reps within 1:00 reduce the number of repetitions and/or lower the height of the box BEFORE opting to step.
Reduce reps/height of the box
Burpee Step Overs
Burpee Broad Jumps
Calorie Fan Bike Move at a sustainable pace! It’s hard to tell each athlete what that is. But, any movement is forward progress, even if slower. Slower is better than stopping.
Dumbbell Hang Power Clean: A narrow stance will help keep the DB’s closer and feel lighter. Capitalize on the downwards momentum with a fast turnaround (swing) at the bottom. Don’t stop at the bottom.
Burpee Box Jump Over: As with the Bike, moving slowly is better than not moving at all. Breath when stepping down and/or turning around before going to the ground. But, remember after the 9 reps, we rest! Be uncomfortable and earn your rest!
Rounds 3 and 4 will be the toughest so BRING YOUR A-GAME MINDSET & EMBRACE THE SUCK!
On the 4:00 x 5 Rounds:
15/12 Calorie Fan Bike
12 Dumbbell Hang Power Cleans
9 Burpee Box Jumps
20/15 Row or 200m Run
Basics-8 Cal Row, 12 Light DB HPC,5 Burpee Step Ups