(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

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