CrossFit Now – CrossFit
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
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
“Yes MA’AM” (Time)
3 Rounds For Time:
21/15 Calorie Row
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)
15/12 Bike or 200m Run
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