CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: For time, athletes will complete: 45 Wall Balls, 30 Toes to Bar, 15 Burpee Box Jumps, 30 Wall Balls, 20 Toes to Bar, 10 Burpee Box Jumps, 15 Wall Balls, 10 Toes to Bar, 5 Burpee Box Jumps.
45-30-15: Wall Balls
30-20-10: Toes to Bar
15-10-5: Burpee Box Jumps
STIMULUS: “APOLOGIES” is a Grindy Threshold workout.
STRATEGY: Athletes should be able to finish the first round (45-30-15) in under 7:00. Athletes should be able to finish the second round (30-20-10) in under 5:00 and the final round in under 3:00
SCALING: Athletes should be able to do the first round of Wall Balls and Toes to Bar in a maximum of 5 sets. Athletes should be able to do the second set of Wall Balls and Toes to Bar in a maximum of 4 sets. Athletes should be able to do the final round of Wall Balls and Toes to Bar in a maximum of 3 sets during the workout.
SCORING: Athletes’ score will be the Time it takes to finish the workout. Athletes should aim to finish in 10-15 Minutes
EFFICIENCY TIPS
-Once athletes are done the round of 45-30-15 the workout is halfway complete
-Athletes should pace and break up in the first half of the workout (45-30-15)
-Trying to hold onto bigger sets in the back half! Round of (30-20-10) and really sprint on (15-10-5)
WOD
“Apologies” (Time)
“APOLOGIES”
For Time:
45 Wall Balls
30 Toes to Bar
15 Burpee Box Jumps
30 Wall Balls
20 Toes to Bar
10 Burpee Box Jumps
15 Wall Balls
10 Toes to Bar
5 Burpee Box Jumps
17 min Time Cap
RX+-20/14#, 10/9′, 30/24″
RX-20/14#, 10/9′, 24/20″
50-59-14/10#, 10/8′, 20/16″, Hanging KR
60+-10/6#, 10/8′, Burpee Step Ups, Sit Ups
Basics-1/2 Reps, Light WB, Burpee Step
Ups and Sit Ups