(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

TIGHT TIMELINE TODAY!

STRUCTURE: “FURIOUSLY FAST” is a** 30 Minute** workout! Three AMRAP6 separated by 6 minutes of rest. Athletes will complete as many rounds of “DT” as possible in 6 Minutes. Rest 6 Minutes. Then, complete as many rounds of “Cindy” as possible in 6 minutes. Rest 6 Minutes. Then, as many Assault Bike Calories as possible in 6 minutes.

STIMULUS: “FURIOUSLY FAST” is a sprint workout

STRATEGY: Athletes should be smart but push the limits today having an equal work to rest ratio!

SCALING: Each round of “DT” should take athletes less than 2:00. Choosing a weight where athletes can get at minimum 4 Rounds. Each round of “Cindy” should take athletes less than 1:30. Looking for athletes to get at minimum 5 Rounds. Athletes should shoot for anywhere between 60-120 Assault Bike Calories.

SCORING: Sum Total of Reps For 3 Sets

1 Round of “DT” = 27 Reps

1 Round of “Cindy” = 30 Reps

EFFICIENCY TIPS

“FURIOUSLY FAST”

-“DT” Break up: 11 Deadlifts, 1 Deadlift + 9 Hang Power Cleans into 6 Push Jerks

-Athletes can breathe on Deadlifts and in the front rack during HPC and PJ

-“Cindy”: All athletes should transition quickly between movements. If an athlete is strong on Push Ups (no breaks) they can use the Air Squats as their pacing movement if needed.

-If an athlete needs to break up their push ups, they should from the beginning and push the pace on Air Squats if they can.

-Athletes can build in intensity on the bike every 2:00 OR pick a consistent target number of calories to hit each 1:00

WOD

“Furiously Fast” (3 Rounds for reps)

“FURIOUSLY FAST”

AMRAP 6:

Max Rounds of “DT”

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

* 1 Round of “DT” = 27 Reps

Rest 6 Minutes

AMRAP 6:

Max Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-Ups

10 Push-Ups

15 Air Squats

*1 Round of “Cindy” = 30 Reps

Rest 6 Minutes:

AMRAP 6:

Max Calorie Assault Bike

*Score = Sum Total Reps For 3 Set

Subs

Max Cals on Rower

RX+-115/85#

RX -95/65#

50-59-75/55#, Jumping Pull Ups, Push Up on Knees

60+-65/45#, Ring Rows, Push Up on KNees

Basics-3 Rounds of DT, 4 Rounds of Cindy

Ring Rows, PU Knees, 4 min Row