CrossFit Now – CrossFit
STRUCTURE: Today athletes will complete 50-40-30-20-10: Front Rack Reverse Lunges, AbMat Sit Ups, and Row Calories for Time.
STIMULUS: “S(CORE)BOARD” is a Midline Pacer workout.
STRATEGY: Athletes should finish the Round of. . .
50 in under 10:00
40 in under 8:00
30 in under 6:00
20 in under 4:00
10 in under 2:00
SCALING: Athletes should choose a barbell load they can picture themselves going unbroken during the workout on all Front Rack Reverse Lunges. Athletes should be able to finish 10 Calories on the Rower in under 1:00. If needed, athletes should scale to 35-28-21-14-7 Row Calories
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish the workout in 20-30Minutes.
-Athletes should move at a controlled pace today focusing on quality of movement and full range of motion
Front Rack Reverse Lunges
35 min Time Cap
RX+-Same as RX
RX-45/35# (empty barbell)
60+-No weight Lunges or FS with 45/35#
Basics-Now weight lunges, 30-20-10