CrossFit Now – CrossFit
DESCRIPTION
STIMULUS
Time: 15:00-21:00
Category: Threshold
Goal: To clear Couplet #1 in ~6:00-9:00 and Couplet #2 in ~9:00-12:00
Score: The time it takes to complete the workout
KIPPING HANDSTAND PUSH-UPS // DB PUSH PRESS
21 Kipping Handstand Push-Ups should take between 1-2 minutes. We should be able to complete 15+ HSPU’s to do 21 across all sets.
POWER SNATCH
12 Power Snatch should take less than 1 minute. The load should be light enough to clear 15+ unbroken repetitions with good form.
BAR FACING BURPEES
21 Bar Facing Burpees should take less than 2 minutes. This would mean comfortably clearing 12+ repetitions in one minute for 3 rounds.
EFFICIENCY TIPS
Kipping Handstand Push-Up: Extend the hips fast! At the moment of weightlessness, press hard through the hands! Break before you need to.
Power Snatch: Jump up hard! Once the load feels weightless, pull and punch hard! A descending rep scheme such as 8-4; 6-4-2; 5-4-3 can help.
Bar-Facing Burpee: The lunge step-up can help manage heart rate while keeping a continuous flow. Try to move a little faster each round. This will be hard, but possible!
WOD
“The Flip Side” (Time)
“THE FLIP SIDE”
For Time
3 Rounds:
21 Kipping Handstand Push-ups
12 Power Snatches
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches
RX+-95/65#
RX-75/55#, DB PP 35/20#
50-59-65/45#, Box HSPU/DBPP 20/15#
60+–55/35#, DBPP 15/10#, Burpee Step Over
Basics-10 DBPP, 6 Snatches (BB/PVC)
10 Burpees, 6 Snatches