CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Part 1, Athletes will complete 5 Rounds: 1 Minute of Handstand Walk or Wall Walks, Rest 0:30, 1 Minute Alternating Pistols or Jumping Lunges, then 0:30 Rest. Part 2, athletes will complete AMRAP12: 200 Meter Med Ball Run and 15 Burpees.
STIMULUS: “SKILLS THAT KILLS” is a Skill Practice workout and a Threshold workout.
STRATEGY: Part 1, athletes should focus on quality of movement. Part 2, athletes should pick a movement to push and a movement to pace. Athletes should try to push on both movements the final 4:00.
SCALING: Part 1, athletes should choose a movement variation they can perform safely and focus on technique/form. Part 2, athletes can run without a Med Ball or a lighter Med Ball if needed.
SCORING: Part 1, athletes’ score will be Sum Total Reps. Part 2, athletes’ score will be complete Rounds + Reps.
WOD
SKILL/PREP
“Skills That Kills” (5 Rounds for reps)
5 Rounds:
1 Minute Wall Walks
Rest 30 Seconds
1 Minute Alternating Pistols
Rest 30 Seconds
*Score = Sum Total Reps per round
RX+ Handstand Walk, *HSW” 1 Rep = 4 ft
RX- As Written
M1- WW Scales, Jumping LUnges
M2- Bear Crawl “BC” 1 Rep = 4ft, Air Squats
WOD
“Staying Together” (AMRAP – Rounds and Reps)
STAYING TOGETHER
12 AMRAP
200m Med Ball Run
15 Burpees
RX+- Same as RX
RX- 20/14#
M1- 14/10#
M2- 10/6#