CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: “CANNOLI” Buy-In 50/35 Calorie Assault Bike into 3 Rounds of 15 Deadlifts, 30 Double Unders, 15 Kipping Handstand Push Ups, 30 Double Unders, Cash Out 50/35 Calorie Bike
STIMULUS: A threshold workout focusing on a lower body pull and upper body push
STRATEGY: Athletes should aim to be faster on the Cash Out than the Buy-In. No more than 3 sets on Deadlifts and Handstand Push Ups
SCALING: Athletes should choose a Deadlift weight and Handstand Push Up rep range that they can do in 3 sets during the workout
SCORING: This workout should take athletes 15 – 20 minutes to complete
EFFICIENCY TIPS
Athletes should complete Deadlifts in 2- 3 quick sets
Choose a number of Double Unders that can be done in 0:45 Maximum 1 break
Athletes should complete HSPU or DB PP in 2 – 3 quick sets
Challenge athletes to have a faster Cash Out bike than Buy-In
WOD
“Cannoli” (Time)
“CANNOLI”
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts
30 Double Unders (45 singles)
15 Kipping Handstand Push-ups
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike
22 min time cap
Subs-63/50 Cal Row or 800m Run
RX+-185/135#
RX-155/115#, If doing DBPP 50/35#
50-59-135/95#, If doing DBPP 35/20#
60+-105/75#, 340 Singles, If doing DBPP 20/15#
Basics- 25 Cal Row, 10 DL, 15 Singles, 10 DB PP, 15 Singles