CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: 0:00 – 9:00 Athletes will complete 3 Rounds of 200m Run and 25 Wall Balls 9:00 – 18:00 Athletes will complete 3 Rounds of 200m Run and 20 Pull Ups 18:00 – 27:00 Athletes will complete 3 Rounds of 200m Run and 15 Burpees
STIMULUS: Today’s workout is somewhere between a sprint and threshold workout. Athletes should have at least a minute of rest.
STRATEGY: Wall Balls should be done in 1-3 sets and Pull Ups in 1-4. Athletes should aim for big sets on both movements.
SCALING: Athletes should choose a rep range that allows to finish the 3 Rounds of work in 8:00 or under
SCORING: Athletes will note split times for each 3 Round workout. Athletes’ score will be Total Time to complete the workout.
EFFICIENCY TIPS
Athlete “A” pushes the Run and takes 2-3 strategic breaks on Wall Balls and Pull Ups
Athlete “B” is going to pace the Run and break 1 time or possibly go unbroken on Wall Balls and Pull Ups
All athletes should push both movements on the Run/Burpee rounds!
WOD
“Turf & Turf” (3 Rounds for time)
“TURF & TURF”
“Turf & Turf”
[On the 0:00]
3 Rounds:
200 Meter Run
25 Wallballs
[On the 9:00]
3 Rounds:
200 Meter Run
20 Pull-ups
[On the 18:00]
3 Rounds:
200 Meter Run
15 Burpees
*Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
Subs
250/200m Row, 500m Bike
RX+-Same as RX
RX-20/14#, 10/9′
50-59-14/10#, 10/8′, Jumping Pull Ups
60+-10/6#, 10/8′.Ring Rows
Basics-100m Row or Run, 12 WB, 10 Ring Rows
7 Burpees