CrossFit Now – CrossFit
DESCRIPTION
* “Adderall” is a CompTrain Benchmark workout that combines weightlifting and cardio
* This workout was last completed on 10.5.19
* As the time windows decrease (10-7-4), so do the run distances and weights on the barbell
* Your score for each round is total reps on the barbell
* Your final score for the workout is all three barbell rep numbers added together
* We’ll rest 3 minutes between rounds and change out weights
RUN
* If your best mile is above 8:30, reduce the distances to 1200-600-300 meters respectively
* This gives you enough time on the barbell for each round
* See “modifications” for running alternatives
BARBELL LIFTS
* Choose your weights for each movement based off the following recommendations:
* Clean and Jerks: 9+ Unbroken Reps When Fresh
* Power Snatches: 15+ Unbroken Reps When Fresh
* Thrusters: 21+ Unbroken Reps When Fresh
WOD
Repeat 11/14/2020
“Adderall” (3 Rounds for reps)
“Adderall”
[0:00 – 10:00]
1 Mile Run
Max Clean and Jerks (135/95)
[10:00 – 13:00] Rest
[13:00 – 20:00]
800 Meter Run
Max Power Snatches (115/85)
[20:00 – 23:00] Rest
[23:00 – 27:00]
400 Meter Run
Max Thrusters (95/65)
Subs:
2000m, 1000m, 500m Row
100/75, 50/35, 25/18 Cal Bike
RX+-CJ 135/95#, PS 115/85#, TH 95/65#
RX -CJ 115/85, PS 95/65#, TH 75/55#
50-59-CJ 95/65#, PS 75/55#, TH 55/35#
60+-Same as 50-59
Basics
800m/400m/200m, with BB/PVC