CrossFit Now – CrossFit
STRUCTURE: Athletes in Part 1 will complete 5 rounds of 3 Overhead Squats on the 2:00 building in weight. Athletes in Part 2 will complete 21-15-9: Overhead Squats and Chest to Bar Pull Ups directly into 45 Bar Facing Burpees for time.
STIMULUS: “ENCORE” is a Grindy Pacer workout.
STRATEGY: Athletes should be able to complete the Overhead Squats and Chest to Bar Pull Ups in under 9:00 and the 45 Bar Facing Burpees in under 6:00.
SCALING: Athletes should choose a barbell load they can complete the set of 21 Overhead Squats in 1-3 sets maximum and the set of 15 in 1-2 sets maximum.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 10-15 Minutes.
-Athletes should try to only break once on the set of 21 Overhead Squats. . . maybe 16-5 or 12-9
-Athletes should take quick breaks early and often on all sets of Pull Ups
-Athletes should get right to Bar Facing Burpees moving at a steady pace NEVER stopping
On the 2:00 x 5 Rounds:
3 Overhead Squats
*Score = Heaviest Load
45 Bar-Facing Burpees
17 min Time Cap
RX+-135/95#, Chest to Bar
50-59-95/65#, Jumping PU
60+-75/55#, Ring Rows, Step over Bar
Basics-PVC OHS, Ring Rows, 20 Burpees