CrossFit Now – CrossFit
STRUCTURE: In Part 1, athletes on the 2:00 for 5 sets will complete 10-8-6-4-2 building to a Heavy 2 Thruster. In Part 2, [COMPETE/TRAIN] athletes will complete 30 Double Dumbbell Thrusters, 50/35 Calorie Echo Bike, and 150 Double Unders for time. [SWEAT] athletes will do as many rounds as possible in a 10 Minute window of 30 Double Dumbbell Thrusters, 50/35 Calorie Echo Bike, and 150 Double Unders.
STIMULUS: “BOOM BOOM POW” is a Sprint.
STRATEGY: Athletes should be able to complete each movement in under 3:00.
SCALING: Athletes should choose a dumbbell weight they can hold onto at least 5 reps for during the workout. Athletes should cap the Bike and Double Unders at 3:00.
SCORING: [COMPETE/TRAIN] Athletes’ score will be the Time it takes to complete the workout. [SWEAT] Athletes’ score will be Rounds + Reps.
-Small quick sets on the Thrusters. When athletes break, have them count “3, 2, 1 GO” in their head to keep their rest short.
-Big Focus on the Bike. Have athletes stay looking at their monitor to ensure their effort does not slowly drift off.
-Small calm sets on Double Unders.
Every 2 min
“Boom Boom Pow” (Time)
“BOOM BOOM POW”
30 Dumbbell Thrusters
50/35 Calorie Bike
150 Double Unders (225 Singles)
10 min Time Cap
600m Run, 70/50 Cal Row
Basics-15 Light DB Thrusters, 25 Cal Row, 75 Singles