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DESCRIPTION

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.

EFFICIENCY TIPS

-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.

STRENGTH

Every 2 min

10: Thruster

8: Thruster

6: Thruster

4: Thruster

2: Thruster

WOD

“Boom Boom Pow” (Time)

“BOOM BOOM POW”

For Time:

30 Dumbbell Thrusters

50/35 Calorie Bike

150 Double Unders (225 Singles)

10 min Time Cap

Subs

600m Run, 70/50 Cal Row

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#,150 Singles

Basics-15 Light DB Thrusters, 25 Cal Row, 75 Singles