CrossFit Now – CrossFit
STRUCTURE: Athletes will complete as many rounds as possible of 400 Meter Run, 2 Rounds of “Strict Cindy”, and 1,000 Meter Bike in 25 Minutes.
STIMULUS: “WITH YOU” is a Pacer workout.
STRATEGY: Athletes should be able to complete a 400 Meter Run in under 2:00, 2 Rounds of “Strict Cindy” in under 2:00, and a 1,000 Meter Bike in under 2:30.
SCALING: If needed, athletes should scale the run distance to 300 Meters. To keep athletes moving, athletes should scale “Cindy” reps to 3-6-9 and the Bike distance to 800 Meters if needed.
SCORING: Athletes’ score will be Total Rounds + Reps. 100 Meters of Running or Biking will equal 1 Rep.
-Athletes can push the Run because knowing that they can bring their heart rate back down during “Strict Cindy”
-Athletes can push the first half of the Bike and pace the second half with the intention of pushing on the Run
“With You” (AMRAP – Rounds and Reps)
400 Meter Run
2 Rounds of “Strict Cindy”
100m = 1 rep
Subs 500m Row
RX+-Same as RX
50-59-Push Up on knees, Jumping Pull Ups
60+-Push Up on Knees, Ring Rows
Basics-12 AMRAP, PU on kness, Ring Rows