CrossFit Now – CrossFit
STRUCTURE: For time, athletes will complete: 100 Double Unders, 2,000 Meter Bike, 100 Single DB Reverse Lunges, 2,000 Meter Bike, and 100 Double Unders. On RX+ Lunges it will be 300′ of Single DB Overhead Walking Lunges. Athletes must alternate legs every rep but can switch arms whenever they’d like.
STIMULUS: “BOUNCER” is a Pacer workout.
STRATEGY: Athletes should complete Double Unders in under 2:00, 2,000 Meter Bike in under 5:00, and Lunges in under 6:00.
SCALING: Athletes should cap Double Unders at 2:00. Athletes should decrease the Bike distance to 1,600 Meters if it is difficult for them to maintain a 2:20/1,000m pace. Athletes should decrease weight on Overhead Lunges over holding in a racked position.
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes.
-Athletes should stay calm on Double Unders. There is a possibility athletes will trip up; coach them to breathe, do a few singles, change directions, loosen their grip. . . stay calm.
-Athletes should hold themselves accountable by checking their pace on the Bike monitor. The workout is in the second Bike; athletes will need to dig deep!
-Have athletes look at the clock after the first Bike and see if they can do 20 Lunges on the Minute to stay moving.
100 Double Unders (150 singles)
2,000 Meter Bike
100 Single DB Reverse Lunges
2,000 Meter Bike
100 Double Unders
22 min Time Cap
1000m Row or 800m Run
RX+ -50/35#, 300′ Single DB OH Walking Lunge
RX- 50/35#, Single DB Held Horizontally in front
50-59 – 100 Reverse Lunges, no weight
60+- 100 Goblet Squats 20/15# Single DB
100 Single Jump Ropes
Basics-50 Jump Rope, 500m Row, 50 Reverse Lunges no weight