CrossFit Now – CrossFit
STRUCTURE: Athletes in 30 Minutes will Row as many Meters as possible. Starting on the 0:00 athletes will complete 5 Ring Muscle Ups, 10 Hang Power Snatches and 15 Box Jump Overs.
STIMULUS: “HALF HOUR POWER SHOWER” is a Pacer workout.
STRATEGY: We are looking for athletes to finish the Ring Muscle Ups /Burpee PU in under 1:00, the Hang Power Snatches in under 1:00, and the Box Jump Overs in Under 1:00. This will give athletes at least 2:00 Minutes on the Rower.
SCALING: Let’s make sure athletes can complete Ring Muscle Ups in 2 sets max and Hang Power Snatches in 1-2 sets!
SCORING: Athletes’ score will be the distance they Row- Total Meters.
-Fast Transitions & Big Sets
-Let’s coach athletes to commit today: commit to bigger sets on Muscle Ups and Hang Power Snatches
-Athletes can step down on Box Jump Overs as a strategy to keep their heart rate under control
-Fast transition to the Rower with a “Just Start” mentality
“Half Hour Power Shower” (Distance)
“HALF HOUR POWER SHOWER”
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Burpee Pull Ups
10 Hang Power Snatches
15 Box Jump Overs
Score is total Meters
RX+-95/65#, 24/20″, Ring MU
RX -95/65#, 24/20″
50-59-75/55#, 20/16″ Jumping BPU
60+-65/45#, Step overs, 3 Ring BRR
Basics-3 Jumping BPU, 5 HS (PVC/BB) 8 Box
Step Overs- 20 AMRAP