CrossFit Now – CrossFit
STRUCTURE: In a 15 Minute window athletes will do as many rounds as possible of 21/15 Calorie Echo Bike, 15 Kettlebell Swings, 30 AbMat Sit Ups, 15 Push Ups.
STIMULUS: “UP UP & AWAY” is a Threshold workout.
STRATEGY: Athletes should be able to complete the Bike in under 1:30, Kettlebell Swings in under 1:00, AbMat Sit Ups in under 1:30, and Push Ups in under 1:00.
SCALING: If needed, athletes can cap the Bike at 1:30, reduce Kettlebell load, and choose a number of Push Ups that can be complete in a maximum of 3 sets.
SCORING: Athletes’ score will be Total Rounds + Reps.
-Athletes should hold a moderate and consistent pace on the Bike
-Athletes should aim to do Kettlebell Swings in 1-2 sets
-Athletes should breathe and recover during AbMat Sit Ups
-Athletes should break up Push Ups into small quick sets from the start
“Up, Up & Away” (AMRAP – Rounds and Reps)
“UP UP & AWAY”
21/15 Calorie Echo Bike
15 Kettlebell Swings
30 AbMat Sit-ups
15 Push Ups
300m Run or 27/21 Cal Row
50-59-35/26#, Push Up on knees
60+-26/18#, Push Up on knees
Basics-8 min AMRAP, Light KB, Push Up