CrossFit Now – CrossFit
STRUCTURE: In Part 1, athletes will have 15 Minutes to complete 6 sets of 2 Front Squats. In Part 2, athletes will complete as many rounds as possible in 12 Minutes of 3 Double Dumbbell Front Squats, 3 Pull Ups, and 3 Box Jump Overs. Athletes will add 3 reps to each movement every round.
STIMULUS: “THREE STRIKES” is a Threshold workout.
STRATEGY: Athletes should try to hold onto unbroken Front Squats as long as possible. Athletes should try to maintain small quick sets on Pull Ups. Athletes should find a consistent pace on Box Jump Overs as their strategic passing movement.
SCALING: If needed, athletes can decrease their weight for Front Squats and use a band on Pull Ups.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be Rounds + Reps. Example Score: If you finish the round of 12’s and get 5 Dumbbell Front Squats your score would be 4 + 5. Athletes should aim to get into the round of 15’s
-Athletes should hold onto unbroken sets of Double Dumbbell Front Squats
-Athletes should maintain small fast sets (3’s is a good option) on Pull Ups
-Athletes should use Box Jump Overs as a pacer from the start transitioning immediately into Double Dumbbell Front Squats
Score Heaviest Load
“Three Strikes” (AMRAP – Rounds and Reps)
3 Double Dumbbell Front Squats
3 Box Jump Overs
6 Double Dumbbell Front Squats
6 Box Jump Overs
9 Double Dumbbell Front Squats
9 Box Jump Overs
[Continue To Add 3 Reps Each Round]
RX+-50/35#, 24/20″, Chest to Bar
RX -35/20#, 24/20″
50-59 -20/15#, 20/16″, Jumping Pull Ups
60+ -15/10#, Step Overs, Ring Rows
Basics-8 AMRAP, Light DB, Step Overs