(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: Athletes will complete three AMRAP 4’s separated by 4 minutes of rest. In the first AMRAP 4, athletes will complete 20 Double Dumbbell Box Step Overs and 20 Toes to Bar. In the second AMRAP 4, athletes will complete 15 Double Dumbbell Box Step Overs and 15 Toes to Bar. In the third AMRAP 4, athletes will complete 10 Double Dumbbell Box Step Overs and 10 Toes to Bar. Athletes will complete as many Bike Calories as possible in the time remaining after completing Box Step Overs and Toes to Bar in each AMRAP 4.

STIMULUS: “TURBO TIME” is an Interval Threshold workout.

STRATEGY: [Round 1] Athletes should be able to complete 20 Box Step Overs and 20 Toes to Bar in under 2:30, leaving at least 1:30 for athletes to Bike. [Round 2] Athletes should be able to complete 15 Box Step Overs and 15 Toes to Bar in under 2:00 leaving at least 2:00 for athletes to Bike. [Round 3] Athletes should be able to complete 10 Box Step Overs and 10 Toes to Bar in under 1:30 leaving at least 2:30 for athletes to Bike.

SCALING: Athletes should choose a number of Toes to Bar for. . .

[Round 1] that they can complete in a maximum of 4 quick sets

[Round 2] that they can complete in a maximum of 3 quick sets

[Round 3] that they can complete in a maximum of 2 quick sets

Athletes should choose dumbbells that they can go unbroken on Double Dumbbell Box Step Overs

SCORING: Athletes’ score will be their Sum Total Calories for all 3 Rounds

EFFICIENCY TIPS

-Athletes should try to hold onto bigger sets of Toes to Bar

-Athletes should move at a steady unbroken pace on Box Step Overs

-Athletes should make sure their Bike pedals are set in a position where they can step into a bike revolution

WOD

“Turbo Time” (3 Rounds for calories)

“TURBO TIME”

AMRAP 4:

20 Double Dumbbell Box Step-Overs

20 Toes To Bar

Max Calorie Bike

Rest 4 Minutes

AMRAP 4:

15 Double Dumbbell Box Step-Overs

15 Toes To Bar

Max Calorie Bike

Rest 4 Minutes

AMRAP 4:

10 Double Dumbbell Box Step-Overs

10 Toes To Bar

Max Calorie Bike

RX+-50/35#, 24/20″

RX-35/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10#, 16/11″

Basics-Light DB, Sit Ups