CrossFit Now – CrossFit
STRUCTURE: For 5 Rounds, athletes will rotate through 5 stations. Athletes will rest 1 Minute before starting the next round. The 5 stations are Calories, Russian Kettlebell Swings, Single Jump Ropes, AbMat Sit Ups,and Goblet Squats
STIMULUS: “STATION WAGON” is a Pacer workout.
STRATEGY: Athletes should work for about 0:50 leaving 0:10 to transition to the next station.
SCALING: If needed, athletes can decrease the Kettlebell load.
SCORING: Athletes’ score will be Sum Total Reps. Athletes will keep a running total of reps for each round and enter their Total Reps at the end of every round during their rest minute.
-Remind athletes to keep a running tally of their reps
-Athletes should identify their strong movements to push the pace
-Athletes may want AbMat Sit Up to the 0:55 because it’s an efficient station to get more reps on
-Remind athletes to work the full minute on their last station
“Station Wagon” (5 Rounds for reps)
Minute 1: Calorie Machine
Minute 2: Russian Kettlebell Swing
Minute 3: Single Unders (Jump Rope)
Minute 4: AbMat Sit-ups
Minute 5: Goblet Squats
Minute 6: Rest
*Score = Total Reps
WODify will ask for total reps for each round
Basics-3 Rounds- Resting every other round