CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
500 Meter Bike Erg
1,000 Meter Bike Erg
1,500 Meter Bike Erg
DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups
STIMULUS: “HEAT WAVE” is a Sprint Interval workout.
STRATEGY: Athletes should sprint when they are on the Bike and recover during AbMat Sit Ups/Rest Periods.
SCALING: Athletes should scale the Bike distances to 400, 800, 1,200 Meters if they cannot maintain a pace under 2:30.
SCORING: Athletes’ score will be the Time it takes their team to complete the workout.
Teams should aim to finish in 30-40 Minutes.
“Heat Wave” – Team of 2 (Time)
“HEAT WAVE”
TEAMS OF 2
3 Rounds
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups
P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups
P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups
P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups
Subs
250m Row, 200m Run
-OR-
“Heat Wave”- INDIVIDUAL (Time)
“Heat Wave” – INDIVIDUAL
3 Rounds
500m Bike + 10 Sit Ups
1000m Bike + 20 Sit Ups
1500m Bike + 30 Sit Ups
Subs
250m Row, 200m Run