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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