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DESCRIPTION

STIMULUS & SCALING

Time: 15:00 of workout time // 4:00 of rest time (19:00 total workout time)

Category: Sprint/Threshold

Goal: To push hard/continuously for ~50-seconds per movement

Score: As many reps as possible for each movement during minute. Score will be sum total of all 5 rounds.

ROPE CLIMB

We should be aim to clear between 2-4 reps per minute. If we are still new to Rope Climbing 1 ascent per minute is a good goal.

Scaling

Decrease height (ROM) / count the number of clamps or pulls

Lay to Stand (3 = 1 Rope Climb)

DUMBBELL POWER SNATCH (HEAVY)

The loading is heavier and will naturally be a little slower, but not that much. We should be able to clear between 10-20 reps per visit. Today is a good day to try a more challenging load – quality dependent.

Scaling

Decrease load (50/35; 35/25; 25/15)

DB Hang Power Snatch

Kettlebell Swing (70/53; 53/35; 35/26)

ROW FOR CALORIES

In a 50-60 second window, we can aim to achieve anywhere between 12-20 calories. This will be a dark place….but we get to rest after 😉

Scaling

Substitute any machine

Burpees

Double Unders

EFFICIENCY TIPS

Strategy

Rope Climbs: A big jump always helps get a little closer the top, but if the big jump isn’t for you, reach as tall as you can before pulling up the knees to establish the clamp. A big reach (or jump) will help limit the number of pulls to the top. Be cautious on the descent. Don’t rush it.

DB P.Snatch: Make the choice about where to switch and stick to it. Switching in the air is only easier of the dumbbell load doesn’t pull you out of position. A heavier dumbbell may require a quick switch on the ground.

Row: This transition will hurt, but hurt so good 😉 Just start rowing and challenge yourself to speed up as the seconds pass by. But remember, rowing as fast as you can doesn’t mean getting more calories! It’s the blend of speed/power and technique that rewards you. Smooth AND fast!

WOD

“Captain Hook” (AMRAP – Reps)

“CAPTAIN HOOK”

5 Rounds For Reps:

1 Minute Rope Climbs

1 Minute Dumbbell Snatches

1 Minute Calorie Row

1 Minute Rest

*Score = Sum Total of all Reps

RX+-70/50#

RX-50/35#

50-59-35/20#, Rope Prog (Lay to stand) x3 = 1 RC

60+-20/15# 3 x Ring Rows = 1 RC

Basics- 3 Rounds, Light DB, Ring Rows