CrossFit Now – CrossFit
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: 4 Rounds for Time of 500 Meter Row, 12 Burpee Pull-ups and 21 Box Jumps. Athletes can jump directly into the Pull-up after the Burpee.
STIMULUS: “GOOD & PLENTY” is a Threshold workout.
STRATEGY: Athletes should be able to complete the Row in 2:30, Burpee Pull-ups in under 1:30, and the Box Jumps in under 1:00.
SCALING: Athletes should scale the Row distance to complete in under 2:30.
SCORING: Today’s score is the time it takes athletes to complete the workout. Athletes should aim to be done in 15-20 Minutes.
-Athletes should aim to get faster each round on the Row
-Athletes should move at a pace on the Burpee Pull-ups that they don’t need to break
-Athletes can move at a quick and efficient pace on the Box Jumps
“Good & Plenty” (Time)
“GOOD & PLENTY”
4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps
Time Cap: 22 min
400m Run or 1000m Bike
RX+-Same as RX
50-59-20/16″, Burpee Jumping PU
60+-Step Ups, Burpee Ring Rows
Basics-250m Row, 6 Burpee RR, 10 Step Ups