CrossFit Now – CrossFit
STRUCTURE: In 18 Minutes athletes will start by completing a Buy In 5k Bike. Then in time remaining, athletes will complete as many rounds as possible of 20 Russian Kettlebell Swings and 40 Air Squats.
STIMULUS: “REMAIN SEATED” is a Threshold workout.
STRATEGY: Athletes should aim to get off the Bike in 10:00, complete Kettlebell Swings in 0:30 and Air Squats in under 1:00
SCALING: Athletes can scale back Bike distance to finish in 10:00 and go lighter on Kettlebell Swings to get the reps done in 1-2 sets.
SCORING: Athletes’ score will be Rounds + Reps of Kettlebell Swings and Air Squats in time remaining after they complete the 5k Bike. Athletes should aim to get around 5 Rounds.
-Athletes should Bike at a smooth and consistent pace
-Aiming to get off the Bike in 10:00
-Athletes should hold on for big sets or unbroken Kettlebell Swings and pace on the Air Squats
“Remain Seated” (AMRAP – Rounds and Reps)
Buy-In: 5,000 Meter Bike
In Time Remaining. . .
20 Russian Kettlebell Swings
40 Air Squats
2000m Run or 2500m Row
Basics-10 AMRAP 1000m Row, 10 RKSB, 20 Squats