CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In a Team of 2, athletes will have 25:00 to complete as many rounds of 30 AbMat Sit Ups and 300ft. Dumbbell Farmer’s Carry while their partner is out for a 600 Meter Run.
STIMULUS: “QUARTER PAST” is a Pacer workout.
STRATEGY: Athletes should be able to complete the Run in 3:00.
SCALING: If needed, athletes should decrease the Run to 400 Meters.
SCORING: Athletes’ score will be Total Rounds + Reps completed by their Team.
EFFICIENCY TIPS
“QUARTER PAST”
-Athletes should push the pace (without sacrificing Quality) on AbMat Sit Ups and Farmer’s Carry
-Athletes should use the Run as recovery
WOD
“Quarter Past” – TEAM OF 2 (AMRAP – Rounds and Reps)
“QUARTER PAST”
[TEAMS OF 2]
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry
Switch After Partner Completes:
600 Meter Run
*Athletes picks up where their partner stops on Sit Ups/Farmer’s Carry
Subs
1500m Bike or 750m Row
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10#
INDIVIDUAL VERSION
“Quarter Past” – INDIVIDUAL VERSION (AMRAP – Rounds and Reps)
“Quarter Past” – INDIVIDUAL VERSION
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry
600 Meter Run
Subs
1500m Bike or 750m Row
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10#
Basics- 15 AMRAP 400m Row