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DESCRIPTION

STRUCTURE: Part 1, starting on the 0:00 athletes will complete 3 Rounds for Time of 21/15 Calorie Row, 15 Deadlifts, 12 Strict Handstand Push-Ups, and 9 Box Jumps. Part 2, athletes will have until the 24:00 to Build to A Heavy 3 Deadlift.

STIMULUS: “YES MA’AM” is a Threshold workout.

STRATEGY: Athletes should complete the Row in under 1:30, Deadlifts in under 1:00, Strict Handstand Push-Ups in under 1:30, and Box Jumps in under 1:00.

SCALING: Athletes should pick a Deadlift weight that can complete in 1-3 sets and a number of Handstand Push-Ups they can complete in 1-4 sets.

SCORING: Athletes score for Part 1 is Time it takes to complete the workout. Athletes should aim to finish the workout in 14-18 Minutes. Athletes’ score for Part 2 is Heaviest Load

EFFICIENCY TIPS

PART 1: “YES MA’AM”

-Steady pace on the Row. Increasing pace in the last round.

-Strategic breaks on Deadlift to save the shoulders for HSPU/Dumbbell Strict Press

-To avoid grindy reps- athletes should break early and often on HSPU/ Dumbbell Strict Press if needed

-Steady pace on the Box Jumps. Increasing pace in the last round

PART 2: BUILD TO A HEAVY 3 DEADLIFT

-Once athletes are finished “YES MA’AM”, they can start building to a Heavy set of 3 Deadlifts

-Athletes will have until the 24:00

WOD

“Yes MA’AM” (Time)

“YES MA’AM”

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts

12 Strict Handstand Push-ups

9 Box Jumps

Time Capped at 18 min

Build to a heavy 3 Deadlift

PART 2 (until the 24:00)

Subs

15/12 Bike or 200m Run

RX+-225/155#, 30/24″

RX-185/135#, 24/20″, If doing DB SP 35/20#

50-59-135/95#, 20/16″, If doing DP SP 20/15#

60+-105/75#, DB Presses 15/10#

Basics-10 Cal Row, 8 Deadlifts, 6 DB SP, 4 Box Step Ups

STRENGTH

3: Deadlift (Heavy set of 3)