CrossFit Now – CrossFit
STRUCTURE: Athletes will complete on the 3:00 400 Meter Run and 12 Chest to Bar Pull Ups for 7 Rounds.
STIMULUS: “CONCRETE JUNGLE” is a Threshold workout.
STRATEGY: Athletes should be able to complete a 400 Meter run in under 2:00 and Chest to Bar Pull Ups in under 0:30. Leaving athletes with 0:30 of rest between rounds.
SCALING: If needed athletes should reduce the running distance to something they can finish in 2:00 and the Pull Ups to a variation or rep range that they can complete in a maximum of 2 sets with one quick break.
SCORING: Athletes will enter all 7 split times. Their score will be the Sum Total Time of their split times.
-Athletes should push the Run
-Athletes should be able to start Pull Ups as soon as they complete their Run
-Athletes should try to chalk up during their rest and not when they return from their Run
“Concrete Jungle” (7 Rounds for time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Pull Ups
500m Row or 1000m Bike
RX+-Chest to Bar Pull Ups
RX -As Written
50-59 -Jumping Pull Ups
60+ -Ring Rows
Basics-200m Row and 6 Ring Rows