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DESCRIPTION

STRUCTURE: In Part 1, athletes will build to a heavy set of 10 Front Squats. In Part 2, athletes will complete 10-1: Front Squats coupled with 1-10: Push Jerks for time.

STIMULUS: “ELEVEN ELEVEN” is a Grindy Sprint workout.

STRATEGY: Athletes should choose a weight that they could do 20 unbroken Push Jerks when fresh.

SCALING: If needed, athletes should decrease barbell weight. Athletes should choose a weight that they could hold onto a set of 15+ Push Jerks unbroken when fresh.

SCORING: In Part 1, athletes’ score will be their Heaviest Load . In Part 2, athletes’ score will be their Time . Athletes should aim to finish in 5-9 Minutes. Advanced athletes may finish under 5 Minutes.

EFFICIENCY TIPS

-Athletes should try and hold on for the first 3-4 Rounds

-Then we can coach athletes to go right from Push Jerks into the next round of Front Squats breaking after the Front Squats and before the Push Jerks

STRENGTH

15 min to establish heavy set of 10

Front Squat

WOD

“Eleven Eleven” (Time)

“ELEVEN ELEVEN”

For Time

10 Front Squats + 1 Push Jerk

9 Front Squats + 2 Push Jerks

8 Front Squats + 3 Push Jerks

7 Front Squats + 4 Push Jerks

6 Front Squats + 5 Push Jerks

5 Front Squats + 6 Push Jerks

4 Front Squats + 7 Push Jerks

3 Front Squats + 8 Push Jerks

2 Front Squats + 9 Push Jerks

1 Front Squat + 10 Push Jerks

12 min Time Cap

RX+-95/65#

RX -75/55#

50-59 -65/45#

60+ -55/35#

Basics-Start with 7 + 4, PVC/ BB