CrossFit Now – CrossFit
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