CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 7 Rounds on the 3:00 of a 200 Meter Sandbag Run, 12 Toes to Bar, and 9 Deadlifts.
STIMULUS: “MAY I HAVE ANOTHER” is a Threshold workout
STRATEGY: Athletes should complete the Sandbag Run in under 1:00, Toes to Bar in under 1:00 and Deadlifts in under 0:30. Giving athletes at least 0:30 of rest.
SCALING: Athletes should pick a number of Toes to Bar they can do in 1-3 sets and a Deadlift weight they can do in 1-2 sets.
SCORING: Athletes will enter in split times for all 7 Rounds. Their score will be athletes’ Slowest Time.
-Athletes should Sandbag Run at a steady pace that allows them to quickly transition in to Toes to Bar
-Athletes should focus on holding on for big sets on Toes to Bar and Deadlifts
“May I Have Another” (Time)
“MAY I HAVE ANOTHER”
On the 3:00 x 7 Rounds:
200 Meter Med Ball Run
12 Toes to Bar
*Score = Slowest Time.
Row 250m Set Damper to 10
RX -20/14#, 155/105#
50-59-14/10#, 135/95#, Hanging KR
60+ -10/6#, 105/75#, Sit ups
Basics-150m Row, 6 Sit Ups, 6 DL