CrossFit Now – CrossFit
DESCRIPTION
STIMULUS
Time: 21:00 for our Heavy day, and <=7:00 for "Fastball".
Category: Heavy Day!
Goal: Increase loading across all 9 sets and establish a heavy single front squat for the day.
For Part 2: We are looking for a high speed sprint! 7:00 or less is the target for today!
FRONT SQUAT E2MOM
We are building to a heavy single front squat. If you know your 1RM Front Squat, you can think about starting your first work set at ~70-75% and increase the loading across the 5 sets. We call this a load ascending rep scheme. All sets count, even if all reps are not completed (eg., if on set #6 the athlete only complete 2 out of 3 reps, the athlete will count that set (make a note in WODify), and proceed.
RUN
400m Run should be completed in less than 2:00. If athletes will take longer than that, scale distance to 200m and try to push the intensity! Athletes can substitute:
30/24 cal Bike
500/400m Row or Ski
WALLBALLS
40 Wallballs should be completed in less than 2:00, and ideally in no more than 2 sets. If that is not doable for an athlete, then have them scale to a load that allows for no more than 2 sets.
EFFICIENCY TIPS
This little sprint is all grit. Encourage athletes to hit the first 400m at an aggressive but not sprint pace. Then, a couple big breaths, and on to their WallBalls for a big set. If they have to break, that’s fine…but they shouldn’t get caught staring at the ball. Encourage them to get BACK to it – they never have to touch the MedBall again after they’re done!
That final 400m should be everything they have. It will take a couple steps for their legs to feel normal, but everything after that should be * *GO **.
STRENGTH
Front Squat
5-5-5-3-3-3-1-1-1
5: Front Squat
5: Front Squat
5: Front Squat
3: Front Squat
3: Front Squat
3: Front Squat
1: Front Squat
1: Front Squat
1: Front Squat
WOD
“FastBall” (Time)
“FASTBALL”
For Time:
400 Meter Run
40 Wallballs
400 Meter Run
7 min Time Cap
Subs
30/24 Cal Bike or 500/400m Row
RX+-Same as RX
RX-20/14#, 10/9′
50-59-14/10#, 10/8′
60+-10/6#, 10/8′ 200m Run/Row
Basics-200m Run/Row 20 Wall Balls