CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: For time, athletes will complete a 10,000 Meter Bike with a partner switching whenever they’d like. Starting on the 0:00, athletes will complete 5 Synchro Deadlifts on the minute.
STIMULUS: “SLEIGH RIDE” is a Threshold workout.
STRATEGY: Athletes should try to maintain a 2:30 pace or faster on the Bike. Athletes should complete Deadlifts in no more than 2 sets.
SCALING: Athletes should decrease the Bike distance to 8,000 Meters and decrease the Deadlift load if needed.
SCORING: Athletes score will be the Time it takes their team to complete the workout.
EFFICIENCY TIPS
-Athletes should focus on pushing hard on the Bike
-During Deadlifts, athletes should focus on quality of movement
WOD
“Sleigh Ride” – TEAM OF 2 (Time)
“SLEIGH RIDE”
[TEAMS OF 2]
For Time:
10,000 Meter Bike
On The Minute
athletes complete 5 Synchro Deadlifts
Subs
5000m Row or 4000m Run
RX+-185/135#
RX-155/115#
50-59-135/95#
60+-105/75#
Basics-2500m Row – Light DL
INDIVIDUAL VERSION
“Sleigh Ride”- INDIVIDUAL VERSION (Time)
“SLEIGH RIDE” – INDIVIDUAL VERSION
5000m Bike/2500m Row/2000m Run
Every Min 5 Deadlifts
On The Minute
athletes complete 5 Synchro Deadlifts
Subs
5000m Row or 4000m Run
RX+-185/135#
RX-155/115#
50-59-135/95#
60+-105/75#
Basics-2500m Row – Light DL