CrossFit Now – CrossFit
STRUCTURE: Part 1, athletes will complete 5 sets of 3 Push Jerks. Athletes can take this from the rack if available. In Part 2, athletes will complete 4 Rounds of 400 Meter Run, 8 Shoulder to Overhead (must be cleaned from the floor) and 16 Box Jump Overs.
STIMULUS: “SQUARE UP” is a Heavy Grind **workout. **STRATEGY: Athletes should be able to complete a 400 Meter Run in under 2:30, Shoulder to Overhead in under 01:00, and Box Jump Overs in under 1:00.
SCALING: Athletes should decrease the Run to 300 Meters or something they can complete in under 2:30. Athletes should choose a challenging barbell load that they can complete Push Jerks in a maximum of 2 sets. Athletes should choose a higher box height making Box Jump Overs a grind.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish the workout in 14-18 Minutes.
-Athletes can push the first 200 Meters of their Run and coast the second strategically to be able to start Push Jerks as soon as they return
-Athletes should try to hold on unbroken on Push Jerks. To avoid cleaning the barbell extra, athletes should try to rest overhead or in the front rack.
-Athletes should find a consistent and steady pace on the Box Jump Overs knowing they will be pushing on the first 200 Meters of their Run.
12 min to establish
5 sets of 3 Push Jerk
“Square Up” (Time)
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead
16 Box Jump Overs
20 min time cap
Subs-500m Row, 1000m Bike
60+-95/65#, Step Overs
Basics-200m Row/Run, PVC S2OH, 8 Box step overs