CrossFit Now – CrossFit
STRUCTURE: Today we will give athletes a 15 Minute window to build to a Heavy 3 on Front Squat (can be out of the rack). Then, 3 Rounds of 10 Front Squats (from the floor), 20 Toes to Bar, and 50 Double Unders.
STIMULUS: “HEARTACHE” is a Threshold workout.
STRATEGY: Athletes should complete Front Squats in under 1:00. Athletes should complete Toes to Bar in under 2:00. Athletes should aim to complete Double Unders in 1:00 or less.
SCALING: Athletes should choose a challenging Front Squat weight that can be done in 2 sets. Athletes should choose a number of Toes to Bar they can complete in 4 sets maximum.
SCORING: Part 1 will be scored for Heaviest Load. Part 2 will be scored for Time. Athletes should aim to complete “HEARTACHE” in 12-15 minutes.
-Pace and breathe on the Front Squats. Athletes do not need to cycle the front squats fast today.
-Find a sustainable Toes to Bar break up strategy that minimizes time spent staring at the bar.
-Break before you need to if you need to on the Double Unders
3: Front Squat (15 min to build Heavy 3)
3 Rounds For Time:
10 Front Squats
20 Toes to Bar
50 Double Unders (75 Singles)
Time Cap 17 min
Basics-Light FS, Sit Ups, 50 Jump Ropes