CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Part 1 athletes will build in weight on a descending rep scheme of Hang Power Cleans: 7-7-7-5-5-3-3-3. Part 2 for time athletes will complete 30-20-10: Hang Power Cleans, AbMat Sit- ups, Step Back Lunges, and AbMat Sit-ups. First round will look like 30 Hang Power Cleans, 30 AbMat Sit- ups, 30 Step Back Lunges, and 30 AbMat Sit-ups.
STIMULUS: A Heavy lift into a Threshold workout.
STRATEGY: “BELLY ACHE” athletes should try and hold on for big sets on the barbell movements and pace the AbMat Sit-ups.
SCALING: Athletes should choose a barbell weight that they can hold on for sets of 10 during the workout.
SCORING: Part 1 score will be the Sum Total Load of athletes heaviest barbell for 7, 5, and 3 reps (three weights). Part 2 score is the Time it takes athletes to complete the workout. 12-18 Minutes
EFFICIENCY TIPS
-Athletes should try to hang on to bigger sets on the barbell (10+ reps)
-Athletes should pace the AbMat Sit-ups to allow for big barbell sets
STRENGTH
E2MOM
Hang Power Clean
7-7-7-5-5-5-3-3-3
7: Hang Power Clean
7: Hang Power Clean
7: Hang Power Clean
5: Hang Power Clean
5: Hang Power Clean
5: Hang Power Clean
3: Hang Power Clean
3: Hang Power Clean
3: Hang Power Clean
WOD
“Belly Ache” (Time)
“BELLY ACHE”
30-20-10:
Hang Power Cleans
AbMat Sit-ups
Front Rack Step Back Lunges
AbMat Sit-ups
20 Min Time Cap
RX+-95/65#
RX-75/55#
50-59-65/45#
60+-55/35#, Air Squats
Basics-15-10-5, BB/PVC HPC