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DESCRIPTION

STRUCTURE: Part 1 athletes will Build to A Heavy set of 2 Strict Press. Part 2 athletes will AMRAP 10 15 Strict Press and 15/12 Calorie Row.

STIMULUS: “ARMAGEDDON” is a Threshold workout

STRATEGY: Athletes should try to hold on for big sets of Strict Press

SCALING: Athletes when fresh (not during the workout) should be able to Strict Press workout weight for 15 unbroken.

SCORING: Part 1 score will be athletes Load for their set of 2 Strict Press. Part 1 score will be Rounds + Reps completed in 10 Minutes. Athletes should aim to complete at least 4-6 Rounds.

EFFICIENCY TIPS

-Athletes should hold on for big sets on Strict Press- ideally unbroken or 1 break

-Athletes should row at a pace that allows them to get right into Strict Presses

-Athletes should focus on a low Stroke/Min on the rower and driving through their legs as much as possible; saving their arms for Pressing

STRENGTH

10-8-6-4-2:

18 min to complete

10: Shoulder Press

8: Shoulder Press

6: Shoulder Press

4: Shoulder Press

2: Shoulder Press

WOD

“Armageddon” (AMRAP – Rounds and Reps)

“ARMAGEDDON”

AMRAP 10:

15 Strict Press

15/12 Calorie Row

Subs

12/9 Cal Bike or 200m Run

RX+-95/65#

RX-75/55#

50-59-65/45#

60+-55/35#

Basics-5 Rounds