CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Today in a Team of 3 athletes will complete 5,000 Meter Bike, 70 Push Jerks, 5,000 Meter Bike, 50 Push Jerks, 5,000 Meter Bike, 30 Push Jerks. Athletes can partition reps however they’d like but need to complete movements in order. Push Jerk weight will increase as reps decrease.
STIMULUS: “DON’T PUSH ME” as a team is a Heavy Interval workout.
STRATEGY: Athletes should choose distances and reps that allow them to work efficiently, never slowing down or grinding through reps.
SCALING: Athletes should scale the Bike distance if they cannot consistently maintain under a 2:20 pace.
SCORING: Today’s score will be the Time it takes athletes’ team to finish.
EFFICIENCY TIPS
-Athletes should choose Bike distances that they can maintain high RPMs
-Athletes can also choose to break up the Bike by time with partners
-Athletes should choose Push Jerk reps that remain smooth and quick; No grinding out reps!
WOD
“Dont Push Me” TEAM (Time)
“DON’T PUSH ME”
Team of 3
5,000 Meter Bike
70 Push Jerks
5,000 Meter Bike
50 Push Jerk
5,000 Meter Bike
30 Push Jerks
Time Cap 35 Min
Subs
2500m Row,
RX+-M-135/155/185, F- 95/105/135
RX-M-95/115/135 F- 65/85/95
50-59-M-85/95/115, F 55/65/85
60+-M-65/85/95, F 45/55/65
Basics-Light BB/PVC, 1/2 meters of Indiv Option
“Dont Push Me” INDIVIDUAL (Time)
“DON’T PUSH ME”
INDIVIDUAL VERSION
1650 Meter Bike
23 Push Jerks
1650 Meter Bike
16 Push Jerk
1650 Meter Bike
10 Push Jerks
Time Cap 35 Min
Subs
2500m Row,
RX+-M-135/155/185, F- 95/105/135
RX-M-95/115/135 F- 65/85/95
50-59-M-85/95/115, F 55/65/85
60+-M-65/85/95, F 45/55/65
Basics-Light BB/PVC, 1/2 meters of Indiv Option