CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Athletes will complete 5 Rounds of 1:00 stations with 1 min rest/transition between. Stations will be Calories on machine, Slam Balls and Tire Flips
STIMULUS: “SLAMMIN’ SUNDAY” is a Recovery and Midline workout.
SCALING: If needed, athletes can decrease load for Slam Balls
SCORING: Athletes’ score will be Total Reps
EFFICIENCY TIPS
-Athletes can push the pace on the Machine. Encourage athletes to choose a machine that is a weakness and work form/technique.
-Athletes should focus on quality of movement on Slam Balls and Strict Toes to Bar
WOD
“Slammin Sunday” (5 Rounds for reps)
“SLAMMIN’ SUNDAY”
5 Rounds
1 min Max Calorie Machine
1 min Rest
1 MIn Max Slam Balls
1 Min Rest
1 Min Max Tire Flips
1 min Rest
*Score is total reps per round
RX+-Same as RX
RX-20/14#
50-59-14/10#
60+-14/10#
Basics-3 Rounds, 6# slam ball.Do light DL if cant do tire