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DESCRIPTION

STRUCTURE: Athletes will complete for time. . . 3 Rounds: 15 Double Dumbbell Squats and 15 HSPU or Hand Release Push Ups, 400 Meter Double Dumbbell Farmer’s Carry, and 3 Rounds: 45 Air Squats and 15 Double Dumbbell Shoulder to Overhead.

STIMULUS: “TURN & BURN” is a Threshold workout.

STRATEGY: Athletes should complete a round of Double Dumbbell Squats and HSPU or HRPU in under 2:00. Athletes should finish the Farmer’s Carry in under 5:00. Athletes should complete a round of Air Squats and Double Dumbbell Shoulder to Overhead in under 2:00.

SCALING: Athletes should choose a dumbbell weight that they can complete both movements in 1-2 sets. Athletes doing Handstand Push-Ups should choose a number of reps they can complete in 1-5 quick sets in under 1:00.

SCORING: Today’s score is the Time it takes athletes to complete the workout. Athletes should aim to complete the workout in 15-21 Minutes.

EFFICIENCY TIPS

-Athletes should try and hold on to big sets of Dumbbell Squats. Athletes should aim for quick sets on HSPU or HRPU it’s better for athletes to break than pause.

-Athletes should move quickly on the Farmer’s Carry. Athletes can pick a landmark, get to it fast, quick break, and then pick the next landmark.

-Athletes should move at a steady pace on Air Squats; using the time to relax shoulders. Athletes should aim for quick sets on Dumbbell Shoulder to Overhead; it’s better for athletes to break than pause.

WOD

“Turn & Burn” (Time)

“TURN & BURN”

3 Rounds:

15 Double Dumbbell Squats

15 Hand Release Push Ups

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

45 Air Squats

15 Double Dumbbell Shoulder to Overhead

23 min Time Cap

Subs

500m Row 10 Damper

RX+50/35#, 15 HSPU instead of HRPU

RX-35/20#

50-59-20/15#, HRPU on knees

60+-15/10#, HRPU on knees

Basics-7 DB Squats, 7 HRPU on knees, 200m FC

20 Air Squats, 7 DB S2OH