(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STIMULUS

Time: 12-17 Minutes
Category: Threshold
Goal: 15 minutes or less
Score: Total time to complete the workout, minus rest.

DOUBLE UNDER

60 unbroken Double Unders should take :30-:45 seconds. As grip will be a factor, rest might necessitate taking upwards of a minute. If athletes cannot keep this to 3 sets or less, encourage them to try :45 of Attempts or 85 Single Unders.


HANG POWER CLEAN

9 moderately heavy Hang Power Cleans should take ~:20-:30 seconds when unbroken, and ~:45 seconds when split into two sets. Athletes should pick a load that allows for unbroken movement for 2 rounds, and no more than 2 sets for every round after that.


ROPE CLIMB

SORRY FOLKS, BUT DUE TO THE LENGTH OF THE WORKOUT TODAY WILL NOT BE A DAY TO LEARN THE ROPE CLIMB. But don’t worry we will have plenty of opportunity for that. If athletes are comfortable and efficient, 1 Rope Climb every :20-:30 seconds should be manageable. If athletes struggle with the foot lock/clamp, or are uncomfortable with the height, then scale reps or height or do Pull to Stand

EFFICIENCY TIPS

Strategy

This one is going to get grippy. Breaking smart for each movement might be the best route to keeping athletes moving, because we DON’T want their grip failing on something like the Rope Climb.

Double Unders – Smooth and steady is the name of the game. 3 sets of 20, or 2 sets of 30 is a great plan for this. Ninjas might be able to go unbroken, but will likely be a costly mistake for others.

Hang Power Clean – Like the Double Unders, break smart here. 155/105 will get heavy in the hands as the grip fatigues, so while they SHOULD be able to go unbroken for the first 2 rounds, splitting work into a set of 5 and 4 isn’t a bad idea as long as rest is kept short.

Rope Climb – SAFTEY IS PARAMOUNT. If you think an athlete is too tired or fatigued to climb, encourage them to scale or substitute. Keeping them efficient means getting them to pull their knees up as HIGH as possible each pull. Get up, get down, shake the arms and then go again.

WOD

“Hanging on a Moment” (Time)

“HANGING ON A MOMENT”

5 Rounds For Time:

60 Double Unders (85 Singles)

9 Hang Power Cleans

1-2-3-4-5 Rope Climbs

[Rest 1 minute between each round]

Scale for Rope Climb

Pull to Stand Rope Prog

2-4-6-8-10

20 min Time Cap

RX+-155/105#

RX-135/95#

50-59-105/75#, Pull to Stand

60+-95/65#, Ring Rows (triple RC #)

Basics-30 Jump Ropes, 6 HPC (PVC/BB)

2-4-6-8-10 Ring Rows