CrossFit Now – CrossFit
DESCRIPTION
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.
EFFICIENCY TIPS
-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
SKILL
Unbroken Ring Dips (8 Rounds for reps)
8 min EMOM
Unbroken Ring Dips
-OR-
Unbroken Triangle Push Ups (8 Rounds for reps)
8 EMOM
Unbroken Triangle Push Ups
WOD
“Great Balls of Fire” (Calories)
“GREAT BALLS OF FIRE”
AMRAP 15:
Calorie Bike
On the Minute [Starting at 0:00]:
10 Wall Balls
Score – Total Cals
Subs
Max Cal on Row or Max Shuttle Runs
RX+-Same as RX
RX-20/14#, 10/9′
50-59-14/10#, 10/8′
60+-10/6#, 10/8′
Basics-8 AMRAP, 6 Wall Balls