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DESCRIPTION

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.

EFFICIENCY TIPS

-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.

WOD

“Push to Start” (Time)

“PUSH TO START”

2-4-6-8-10:

Wall Walks

Deadlifts

Double Unders (10x)

-30-60-90-120-150 Single Unders

17 min Time Cap

RX+-275/185#

RX-225/155#

50-59-155/135, Partial WW

60+-135/95, Partial WW, Singles

Basics-Light DL, Partial WW or 4 DB Press,

Singles