(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: AMRAP5: 10 Thrusters, 10 Bar Facing Burpees, 10 Power Cleans, 10 Bar Facing Burpees, 10 Hang Power Snatches, 10 Bar Facing Burpees

STIMULUS: “COMPTRAIN STANDARD” is a Sprint workout.

STRATEGY: Constant movement for 5 Minutes. Athletes should be aiming for unbroken sets on the barbell for at least the first round. Athletes should burpee at a pace that allows them to get their hands right on the barbell for their next set.

SCALING: Choose a weight for the three barbell movements that you can complete in 1-2 sets throughout the entire workout.

SCORING: The COMPTRAIN STANDARD is scored by Round + Reps. Athletes should be able to complete 1+ rounds within the 5-minute window. Scores will range from 1 + Rounds to 2 + 20 Reps

EFFICIENCY TIPS

Remember: this is a quick workout; athletes need to be constantly moving the entire 5 Minutes

Athletes should aim to go unbroken on their first round barbell movements

Athletes should move at the fastest pace possible on the Burpees that allows them to get hands right on the bar when finished

-Be aggressive

-Guns blazing

-Don’t get stuck behind the clock

STRENGTH

Power Snatch (5 min to establish)

Thruster (5 min to establish)

Power Clean (5 min to establish)

WOD

“CompTrain Standard” (AMRAP – Rounds and Reps)

“COMPTRAIN STANDARD”

AMRAP 5:

10 Thrusters

10 Bar Facing Burpees

10 Power Cleans

10 Bar Facing Burpees

10 Hang Power Snatches

10 Bar Facing Burpees

*Score = Rounds + Reps

RX+-95/65#

RX-75/55#

50-59-65/45#

60+-55/35#, Step over Bar

Basics-PVC Just burpees