CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Part 1 athletes will complete 4-4-3-3-2-2 Bench Press increasing weight as reps decrease. Part 2 Athletes will AMRAP10 of 9 Thrusters and 35 Double Unders.
STIMULUS: “JUST THE TWO OF US” is a Threshold **workout **STRATEGY: Athletes should aim for unbroken sets of Thrusters and complete Double Unders in under 0:35.
SCALING: Athletes should choose a weight they can maintain unbroken sets of Thrusters.
SCORING: Athletes score will be total Rounds + Reps completed. Athletes should aim to complete at least 7 Rounds.
EFFICIENCY TIPS
-Thrusters should be unbroken but do not need to be fast to start. Athletes can breathe at the top of every rep.
-Remind athletes to put their ropes down neatly for faster transitions
-Relax shoulders and grip from the start on Double Unders to manage shoulder fatigue.
STRENGTH
Bench Press 4-4-3-3-2-2
18 min to complete
4: Bench Press
4: Bench Press
3: Bench Press
3: Bench Press
2: Bench Press
2: Bench Press
WOD
t: “Just the Two of Us” (AMRAP – Rounds and Reps)
“JUST THE TWO OF US”
AMRAP 10:
9 Thrusters
35 Double Unders (55 singles)
RX+-Same as RX
RX-75/55#
50-59-65/45#
60+-55/35#, 35 singles
Basics-5 Rounds , 9 Thrusters (PVC/BB) 35 Singles