CrossFit Now – CrossFit
STRUCTURE: Part 1 athletes will EMOM8 unbroken Ring Dips or Triangle Push Ups. Part 2 athletes will AMRAP 15 Bike Calories on the 1:00 starting on the 0:00 athletes will do 10 Wall Balls
STIMULUS: “GREAT BALLS OF FIRE” is a Threshold workout.
STRATEGY: Athletes should be able to hold on to unbroken sets of Wall Balls
SCALING: Athletes should choose a Med Ball weight they can hold onto unbroken sets of Wall Balls the entire 15 Minutes.
SCORING: Part 1 score will be Total Reps of unbroken Ring Dips/Triangle Push Ups. Part 2 athletes’ score will be Total Bike Calories.
-Athletes should go unbroken on Wall Balls and quickly transition onto the Bike
-Big Push on the Bike this is athletes score today
-Athletes should move quickly from Wall Balls onto the Bike, cutting the Bike 0:05 earl to transition to their Wall Ball target
Unbroken Ring Dips (8 Rounds for reps)
8 min EMOM
Unbroken Ring Dips
Unbroken Triangle Push Ups (8 Rounds for reps)
Unbroken Triangle Push Ups
“Great Balls of Fire” (Calories)
“GREAT BALLS OF FIRE”
On the Minute [Starting at 0:00]:
10 Wall Balls
Score – Total Cals
Max Cal on Row or Max Shuttle Runs
RX+-Same as RX
Basics-8 AMRAP, 6 Wall Balls