CrossFit Now – CrossFit
STRUCTURE: For time: 300 Double Unders, 2 Mile Run, 100 Toes to Bar. Athletes can partition however they’d like!
STIMULUS: “PARTI TIME” is a pacer workout
STRATEGY: Athletes can choose their own adventure and strategy today. Encourage athletes to do what’s best specifically
for them based on their strengths.
SCALING: Double Unders should take under 5:00, 2 Mile Run should take under 10:00, and Toes to Bar should take under 5:00
SCORING: Today’s workout will be scored for time and we will cap athletes at 30:00. If an athlete gets capped, enter 1 second for every missed rep. Every 100m of running will equal 1 rep.
Athletes have three different movements to choose from- so they should ALWAYS be moving!
Committed to the destination, while flexible on the route.
If a movement starts to break down, chip away at something else!
-4 Rounds: 75 Double Unders, 800 Meter Run, 25 Toes to Bar
-1 Mile Run, 10 Rounds: 30 Double Unders and 10 Toes to Bar, 1 Mile Run
-Remind athletes: Whatever break up strategy they choose, they will always be moving forward in the workout
while running. If an athlete finds that their Toes to Bar or Double Unders are starting to “breakdown” , move
on to another movement or go out for a run.
“Parti Time” (Time)
300 Double Unders (450 Singles)
2 Mile Run
100 Toes to Bar
Partition However You’d Like
*Score = Total time. If you get time enter 1 second for every missed rep. Every 100m of running is 1 rep
30 MIn Time Cap
4000m Row or 8000m Bike
RX+-Same as RX
50-59-Hanging Knee Raises
60+-300 Jump Ropes, Sit Ups, 1.5 Mile/3000m Row/6000m Bike
Basics-150 Jump Ropes, 2000m Row,
50 Sit Ups