CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: “HORSESHOES” 5 Rounds of 12 Toes to Bar, 15 Double Dumbbell Hang Cleans, and a 21/15 Calorie Assault Bike
STIMULUS: A grippy threshold workout. Rounds should take athletes 2:30 – 3:30 to complete
STRATEGY: Athletes should finish Toes to Bar and Hang Cleans in under 1:00 each.
SCALING: Athletes should choose a Toes to Bar variation and rep range that allows them to take quick breaks and not get stuck staring at the bar. Athletes should choose a weight for the Hang Cleans hat they complete in 1-2 sets
SCORING: Today’s workout is scored for time and should take athletes 12- 18 minutes
EFFICIENCY TIPS
“HORSESHOES”
Athletes main focus will be managing grip fatigue
Athletes should commit to a realistic break up strategy for Toes to Bar in the first round
Athletes should move fast on the Hang Cleans with minimum of one quick break
Biking at a pace that allows athletes to get right into Toes to Bar
WOD
“Horseshoes” (Time)
“HORSESHOES”
5 Rounds For Time:
12 Toes to Bar
15 Double Dumbbell Hang Cleans
21/15 Calorie Assault Bike
20 Min Time Cap
Subs
27/21 Cal Row or 300m Run
RX+-50/35#
RX -35/20#
50-59-20/15#, Hanging KR
60+-15/10# Sit Ups
Basics-6 Sit Ups, Light DB FC, 10 Cal Row