CrossFit Now – CrossFit
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