(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: Athletes will complete as many rounds as possible in 18 Minutes of 1,000 Meter Row, 30 Single Dumbbell Hang Clean & Jerks, 50 Single Dumbbell Box Step Ups, and 7/5 Rope Climbs. Athletes should alternate arms on Single Dumbbell Hang Clean & Jerks every 5 reps. Athletes should alternate legs every rep on Single Dumbbell Box Step Ups and can alternate which hand/shoulder holds the dumbbell whenever they’d like.

STIMULUS: “RETURN TO SENDER” is a Threshold workout.

STRATEGY: Athletes should complete 1,000 Meter Row in under 5:00. Athletes should complete Single Dumbbell Hang Clean & Jerks in under 1:00, 50 Single Dumbbell Box Step Ups in under 1:30, and 7 Rope Climbs in under 3:30.

SCALING: If needed, athletes should scale the Row distance to 800 Meters. Athletes should choose a dumbbell weight they can do 30 Single Dumbbell Hang Clean & Jerks and 50 Single Dumbbell Box Step Ups unbroken.

SCORING: Athletes’ score will be Total Rounds + Reps completed in 18 Minutes. Athletes should aim to finish at least 1 Round + the Row. 100 Meters = 1 Rep

EFFICIENCY TIPS

-Athletes should Row at a controlled pace within 0:05 of 2k pace

-Athletes should aim for unbroken sets on the Single Dumbbell movements at a pace where they are in control of their breathing

-Athletes should aim to complete 1 Rope Climb every 0:30

WOD

“Return to Sender” (AMRAP – Rounds and Reps)

“RETURN TO SENDER”

AMRAP 18:

1,000 Meter Row

30 Single Dumbbell Hang Clean & Jerks

50 Single Dumbbell Box Step-ups

7 Rope Climbs

Sub for Rope Climb –

2 Rope Prog (lay to stand) = 1 RC

Subs

800m Run/ 2000m Bike

RX+-Same as RX

RX-50/35#, 24/20″

50-59-35/20#, 24/20″

60+-20/15#, 20/16″

Basics-500m Row, 15 Light DB Hang CJ

20 ox Step Over (no DB), 5 Ring Rows