CrossFit Now – CrossFit
STRUCTURE: Part 1 athletes will complete 5×6 Back Squat in a 15 Minute window. Part 2 athletes will AMRAP 15: 7 Bar Muscle Ups (or Pull Up variation), 50 Wall Balls, and 1,000 Meters on the Bike.
STIMULUS: “THROW IT BACK” is a Threshold workout.
STRATEGY: Bar Muscle Ups/Pull Ups should be done in under 1:30, Wall Balls in under 2:30, and 1,000 Meters on the Bike in under 2:30.
SCALING: Athletes should choose a number of Bar Muscle Ups or Pull Up variation that they can complete in a maximum of 3 sets.
SCORING: Part 1 athletes will log all 5 sets and their score will be athletes’ Lightest Load (to encourage consistency across all 5 sets). Part 2 is scored by completed Rounds + Reps in 15 Minutes. Athletes should aim for 2+ Rounds.
-Athletes should focus on completing BMU or Pull Ups in 2-3 sets
-Quick breaks on the Wall Balls: 5 sets of 10, 12-11-10-9-8, 15-15-10-10, 20-10-10
-Get right on the Bike and get the pedals moving
-Athletes should pace the Bike so that they are ready to get right into Bar Muscle Ups or Pull Ups
5: Back Squat (LIGHTEST LOAD)
“Throw it Back (AMRAP – Rounds and Reps)
“THROW IT BACK”
7 Pull Ups
50 Wall Balls
1,000 Meter Bike
500m Row or 400m Run
RX+-7 Bar Muscle Ups, 20/14#, 10/9′
50-59-14/10#, 10/8′, Jumping PU
60+-10/6#, 10/8′, Ring Rows
Basics-8 AMRAP, Ring Rows, 20 WB, 200m Row