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DESCRIPTION

STRUCTURE: For Time, athletes will complete 500m, 750m, 1,000m, 1,500m Row. After every Row, athletes will do 25 Double Dumbbell Floor Presses.

STIMULUS: “TWO SEATER” is a Grind .

STRATEGY: Athletes should be able to hold a 2:30/500m pace or faster for all Row distances. Athletes should be able to complete all Dumbbell Floor Press sets in a maximum of 3 sets.

SCALING: If needed, athletes can scale the Row distance to 400m, 600m, 800m, and 1,200m. Athletes should choose Dumbbells they could Floor Press for an unbroken set of 15 when fresh.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20-25 Minutes .

EFFICIENCY TIPS

-Athletes should aim to hold a consistent pace on the Row for all distances

-Athletes should aim to break consistently on the Dumbbell Floor Press

WOD

“Two Seater” (Time)

“TWO SEATER”

For Time:

500m, 750m, 1,000m, 1,500m Row

*After every Row, 25 Double

Dumbbell Floor Press

27 min Time Cap

Subs

-Run: 400/600/800/1200, -Bike 1000/1500/2000/3000

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-250/375/500/750m Row, 15 Light DB