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DESCRIPTION

STRUCTURE: For the next three Saturdays, following Open Workout Fridays, we will have Tri Sprint Intervals programmed.

STIMULUS: “TRI SPRINT INTERVALS” is a Sprint workout.

STRATEGY: Athletes should aim to finish the Row and Bike in 3:00 leaving about 1:00 for 10 Meter Shuttle Runs.

SCALING: If needed, athletes should decrease the Row and Bike Calories to 20/15.

SCORING: Athletes’ score will be their Sum Total Reps of Shuttle Runs.

EFFICIENCY TIPS

“TRI SPRINT INTERVALS V1”

-Athletes can push themselves today knowing they have an equal amount of rest to work.

-Athletes should push on the Row and Bike giving themselves as much time as possible for 10 Meter Shuttle Runs

WOD

“Tri Sprint Intervals V1” (5 Rounds for reps)

“Tri Sprint Intervals V1”

5 Rounds:

AMRAP 4:

30/20 Calorie Row

30/20 Calorie Bike

Max Shuttle Runs [10 Meters]

Each 10m = 1 rep

Rest 4 Minutes Between Rounds

RX+-Same as RX

RX-As Written

50-59-20/15 Cals

60+-15/12 Cals, Dont need to touch ground for Runs

Basics-3 AMRAP 15/12 cals

Dont need to touch ground for Runs