CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Part 1, athletes will complete CompTrain Benchmark Workout “DEATH RACE” 5 Rounds of 15/12 Calorie Bike and 10 Burpees. In Part 2, athletes will complete 5 sets of Back Squats: 3-3-8-8-8+
STIMULUS: “DEATH RACE” is a Sprint. Followed by Heavy Back Squats.
STRATEGY: Athletes should be able to complete a Round of Bike and Burpees in under 2:00.
SCALING: If needed, athletes can decrease the Bike Calories or number of Burpees.
SCORING: Athletes’ score will be their Time and load. Athletes should finish “DEATH RACE” in 7-10 Minutes.
EFFICIENCY TIPS
“DEATH RACE”
-Athletes should find a Threshold pace to maintain on the Bike
-Athletes should push the pace on the Burpees making sure to maintain integrity of the standard
WOD
“Death Race” (Time)
“DEATH RACE”
5 Rounds For Time:
15/12 Calorie Bike
10 Burpees
12 min Time Cap
60+-8 Burpees
Basics-8 Cals, 6 Burpees
3: Back Squat (Set 1: 3 Reps @ 60% 1RM)
3: Back Squat (Set 2: 3 Reps @ 68% 1RM)
8: Back Squat (Set 3: 8 Reps @ 73% 1RM)
8: Back Squat (Set 4: 8 Reps @ 73% 1RM)
8+: Back Squat (Set 5: More than 8 Reps @ 68% 1RM)
Change reps to how many reps completed and then enter load