CrossFit Now – CrossFit
STRUCTURE: On the 2:30 for 10 Rounds, athletes will complete 10 Hang Power Cleans, 30 Double Unders, and a 500 Meter Bike.
STIMULUS: “ON REPEAT” is a Threshold workout. . . not a sprint!
STRATEGY: Athletes should be able to complete Hang Power Cleans unbroken, complete Double Unders in 30-40 seconds, and 500 Meter Bike in under 1:15.
SCALING: Athletes should choose a weight light enough to go unbroken all 10 Rounds, make sure athletes learning Double Unders cap their efforts at 0:30, and some athletes may need to reduce the Bike distance to finish in under 1:15.
SCORING: For today’s score, athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
-Unbroken Hang Power Cleans
Breathe and Relax on the Double Unders capping at 0:40
-Push the Bike
-Remind athletes to pace appropriately because they won’t have much rest between the Bike and HPC
“On Repeat” (10 Rounds for time)
On the 2:30 x 10 Rounds:
10 Hang Power Cleans
30 Double Unders (45 singles)
500 Meter Bike
*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
250m Row or 200m Run
60+ -75/55#, 30 Jump Ropes
Basics-PVC/BB 15 Jump Ropes, 150m Row