CrossFit Now – CrossFit
STRUCTURE: In an 18:00 window, athletes will start on the 0:00 with an AMRAP 10 of 1 Burpee Box Jump, 1 Push Jerk, 2 Burpee Box Jumps, 2 Push Jerks. . . adding a rep of to each every round. On the 10:00 athletes will have until the 18:00 to Build to A Heavy Push Jerk. Athletes can come out of the rack.
STIMULUS: “YOU UP?” is a Threshold and Heavy workout.
STRATEGY: Athletes should aim for unbroken sets of Push Jerks
SCALING: If needed, athletes can reduce the load on Push Jerks and height of the Burpee Box Jump.
SCORING: Athletes’ score for Part 1 will be Total Rounds + Reps. If an athlete completes the round of 10’s and gets 3 burpee box jumps in the 11’s, their score would be 10+3. Athletes’ score for Part 2 will be athletes’ Heaviest Load.
-Athletes can pace Burpee Box Jumps by stepping down from the box and up from the Burpee
-Athletes should transition quickly
-Athletes should try to maintain unbroken sets of Push Jerks as long as possible
-Athletes should take 1:00 post AMRAP to recover before starting to Build to A Heavy Push Jerk
-Athletes may want to Build to A Heavy Push Jerk 3-2-1-1
-Athletes should plan weight jumps and rack logistics before the start of the workout
“You Up?” (AMRAP – Rounds and Reps)
1 Burpee Box Jump
1 Push Jerk
2 Burpee Box Jumps
2 Push Jerks
3 Burpee Box Jumps
3 Push Jerks
Add 1 Per Per Round
8 min to establish a heavy single
Example Score 1: If an athlete completes the
round of 10’s and gets 3 burpee box jumps in
the 11’s, their score would be 10+3.
60+-65/45#, Step Ups
Basics-Stop at 6 , PVC/BB Burpee Box Step Ups