CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In a 15 Minute window, athletes will complete as many rounds as possible of 10 Wall Balls + 15 Burpee Box Jump Overs; adding 10 Wall Balls every round.
STIMULUS: “OPENING UP” is a Threshold workout.
STRATEGY: Athletes should hold on to big sets of Wall Balls and pace the Burpee Box Jump Overs.
SCALING: If needed, athletes can decrease the Wall Ball Load and Step Up or Over.
SCORING: Athletes’ score will be completed Rounds + Reps. Example Score: if an athlete completes the round of 40 Wall Balls + 15 Burpee Box Jump Overs and completes 10 Wall Balls into the round of 50 . . . their score would be 4 + 10.
EFFICIENCY TIPS
-Athletes should always be moving during the 15 Minutes
-Encourage athletes to go out slower than they think on Burpee Box Jump Overs
-Challenge athletes to hold on to BIG sets on Wall Balls
STRENGTH
5: Shoulder Press (40% of 1RM)
5: Shoulder Press (50% of 1RM)
5: Shoulder Press (60% of 1RM)
WOD
“Opening Up” (AMRAP – Rounds and Reps)
“OPENING UP”
AMRAP 15:
10 Wall Balls
15 Burpee Box Jump Overs
20 Wall Balls
15 Burpee Box Jump Overs
30 Wall Balls
15 Burpee Box Jump Overs
…
Add 10 Wall Balls Per Round
*Score = Rounds + Reps
RX+-Same as RX
RX-24/20″ 20/14#, 10/9′
50-59-20/16″, 14/10#, 10/8′
60+-Burpee Step Overs, 10/6#, 10/8′
Basics-8 min AMRAP, Light WB, Burpee Step
Overs