(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

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