CrossFit Now – CrossFit
STIMULUS & SCALING
Time: 15:00 of workout time // 4:00 of rest time (19:00 total workout time)
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.
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.
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.
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 😉
Substitute any machine
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!
“Captain Hook” (AMRAP – Reps)
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
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