CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Athletes will complete 3 Rounds of 500 Meter Bike, 20 Slam Balls, 500 Meter Bike, and 20 Reverse Burpees
STIMULUS: “PIT STOP” is a Threshold workout
STRATEGY: Athletes should be able to complete 500 Meter Bike in under 1:20
SCALING: Athletes should scale to a 400 Meter Bike if maintaining a 2:30/1000m pace is challenging
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to complete the workout in 18-22 Minutes
EFFICIENCY TIPS
-Athletes should push the pace on the Bike
-Athletes should move at a consistent pace on Slam Balls and Reverse Burpees
WOD
“Pit Stop” (Time)
“PIT STOP”
3 Rounds For Time:
500m Bike
20 Slam Balls
500m Bike
20 Reverse Burpees
Scale for Reverse Burpee is Sit up then Jumping Squat or using your hands to assist getting up
24 min Time Cap
Subs
200m Run or 250m Row
RX+-Same as RX
RX-20/14#
50-59-14/10#
60+-10/6#, 20 Sit Ups/ 20 Jumping Air Squat
Basics-200m Row, 10 Slam Balls, 10 Reverse Burpee Scale