(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: In a Team of 3, athletes will complete 1,000 Meter Run together, 30 Bar Muscle Ups (or Burpee Pull Ups) partitioned however, and 50 Hang Power Cleans partitioned however.

STIMULUS: “ADDITION BY SUBTRACTION” is a Threshold workout.

STRATEGY: Athletes should communicate and break up reps in a way that ensures someone is always working. The strongest runner should be the first to complete Bar Muscle Ups or Burpee Pull-Ups.

SCALING: Athletes should choose a barbell weight that they can hold on to 3-5 Hang Power Cleans unbroken during the workout

SCORING: Athletes score will be the Time it takes their team to complete the workout.

EFFICIENCY TIPS

-Athletes should run at a pace that allows them to start BMU or BPU as soon as they return

-Teams stronger runner should start BMU or BPU first

-It’s helpful if athletes count their reps out loud or say what number they ended on instead of saying “I did 5”

WOD

“Addition by Subtraction” TEAM of 3 (Time)

“ADDITION BY SUBTRACTION”

Teams of 3

3 Rounds For Time:

1,000 Meter Run (Together)

30 Burpee Pull Ups (Partition However)

50 Hang Cleans (Partition However)

35 min Time Cap

Subs

1250m Row, 2500m Bike

RX+-155/105#, Bar Muscle Ups

RX-135/95#

50-59-115/75#, Jumping Burpees Pull Ups

60+-95/65#, Burpee Ring Rows

Basics-500m Row, 8 Burpees, 8 Hang Clean

INDIVIDUAL VERSION

“Addition by Subtraction” – INDIVIDUAL VERSION (Time)

“ADDITION BY SUBTRACTION”

Individual Version

3 Rounds

1000m Run

10 Burpee Pull Ups

16 Hang Cleans

35 min Time Cap

Subs

1250m Row, 2500m Bike

RX+-155/105#, Bar Muscle Ups

RX-135/95#

50-59-115/75#, Jumping Burpees Pull Ups

60+-95/65#, Burpee Ring Rows

Basics-500m Row, 8 Burpees, 8 Hang Clean