CrossFit Now – CrossFit
STRUCTURE: For time, athletes will complete 2-4-6-8-10: Wall Walks, Deadlifts, and 10x Double Unders (20-40-60-80-100)
STIMULUS: “PUSH TO START” is a Threshold workout
STRATEGY: Athletes should complete 2 Wall Walks in under 1:00, 2 Deadlifts in under 0:30, and 20 Double Unders in under 0:30.
SCALING: If needed, athletes can modify Wall Walks to shoulder taps or burpees. Athletes should choose a moderate Deadlift weight that they can maintain quick singles throughout the workout. Athletes should cap Double Unders at 0:30, 0:45, 1:00, 1:30, and 2:00
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to complete the workout in 10-15 Minutes.
-When resting between walk walks, athletes should take their hands off the floor to rest the shoulders.
-Athletes can complete Deadlifts in 1-2 sets or quick singles whatever keeps them moving at a steady pace.
-Athletes should focus on relaxing their shoulders and breathing on Double Unders. In the later rounds, a planned break or 2 may be helpful in managing shoulder fatigue.
“Push to Start” (Time)
“PUSH TO START”
Double Unders (10x)
-30-60-90-120-150 Single Unders
17 min Time Cap
50-59-155/135, Partial WW
60+-135/95, Partial WW, Singles
Basics-Light DL, Partial WW or 4 DB Press,