CrossFit Now – CrossFit
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.
-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
18 min to complete
10: Shoulder Press
8: Shoulder Press
6: Shoulder Press
4: Shoulder Press
2: Shoulder Press
“Armageddon” (AMRAP – Rounds and Reps)
15 Strict Press
15/12 Calorie Row
12/9 Cal Bike or 200m Run