CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: TIGHT TIMELINE In a Team of 3 athletes will complete 400 Wall Balls, 200 Chest to Bar Pull Ups, and a 10,000 Meter Bike. Teams must finish all reps of a movement before moving onto the next.
STIMULUS: “SNOWBALL FIGHT” is a Team Pacer workout.
STRATEGY: Athletes should find a pace where an athlete from their team is always moving/working.
SCALING: Today is a great day to have athletes do the workout prescribed and see where they can get to!
SCORING: Time it takes to complete the workout.
EFFICIENCY TIPS
“SNOWBALL FIGHT”
-Athletes should plan a strategy to make sure someone is always working
-Because athletes will have a 2:1 work:rest ratio athletes may want to try and hold on to bigger sets
-A strategy for athletes today could be to do big sets and count out loud to let their teammates know where they left off. As opposed to specific reps: 5, 10, 15, etc.
WOD
“Snowball Fight” Team of 3 (Time)
“SNOWBALL FIGHT”
For Time:
Team of 3
400 Wall Balls
200 Pull-ups
10,000m Bike/ 5000m Row
40 MIn Time Cap
Must complete all of movement before moving on to next movement
RX’d-20/14#, 10/9′, Chest to Bar
RX-20/14#, 10/9′
-50-59-14/10#, 10/8′, Jumping Pull Ups
60+-10/6#, 10/8′, Ring Rows
Basics-Indiv- 50 WB, 30 Ring Rows,
800m Row
“Snowball Fight” Team of 2 (Time)
“SNOWBALL FIGHT”
For Time:
Team of 2
266 Wall Balls
132 Pull Ups
6666m Bike/ 3332m Row
40 MIn Time Cap
Must complete all of movement before moving on to next movement
“Snowball Fight”- Individual (Time)
“SNOWBALL FIGHT”
For Time:
Individual
133 Wall Balls
66 Pull Ups
3333m Bike/ 1666m Row
40 MIn Time Cap
Must complete all of movement before moving on to next movement