CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 5 Rounds For Time of 1,000 Meter Bike, 50 Double Unders, and 15-12-9-6-3 S Ring Dips.
STIMULUS: “PUSHING ME AWAY” is a Threshold workout.
STRATEGY: Athletes should be able to complete a 1,000 Meter Bike in under 2:30, 50 Double Unders in unders 1:00 and 3 Ring Dips in under 30 seconds.
SCALING: Athletes can reduce the Bike distance, cap Double Under practice at 1:00, and use a band on Ring Dips or modify to Triangle Push Ups or Parallette Dips
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish the workout in 20-25 Minutes.
-Athletes can push the pace on the Bike
-Athletes should breathe and relax shoulders/grip during Double Unders
-Athletes should start with small quick sets on Ring Dips
“Pushing Me Away” (Time)
“PUSHING ME AWAY”
5 Rounds For Time:
1,000 Meter Bike
50 Double Unders (75 singles)
15-12-9-6-3 Ring Dips
27 min Time Cap
**Scale for Ring Dips is Triangle Push Ups or Parallette Dips
400m Run or 500m row
RX+-Same as RX
50-59-Triangle PU on knees, or Parl Dips
60+-Triangle PU on knees, or Parl Dips, 50 Singles
Basics-250m Row, 25 Jump Ropes, Parl Dips, 8-6-4-3-1