CrossFit Now – CrossFit
STRUCTURE: In Part 1, athletes will build to a heavy set of 10 Deadlifts. In Part 2, athletes will complete 3 Rounds for Time of 10 Deadlifts, 20 Chest to Bar Pull-ups, and 50 Double Unders.
STIMULUS: “HEARTLESS” is a Grindy Threshold workout.
STRATEGY: Athletes should complete Deadlifts in under 1:00, Chest to Bar Pull Ups in under 2:00, and Double Unders in under 1:00.
SCALING: Athletes should choose a weight for Deadlifts that they could do for 10+ reps when fresh. Athletes should aim to do the first round of Deadlifts unbroken, possibly taking a break in the second and third rounds. Athletes should choose a number of Chest to Bar Pull-ups they can complete in a maximum of 5 sets. Athletes should cap Double Unders at 1:00.
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 around 7-10 Minutes taking no longer than 12 Minutes.
-Athletes should breathe during the Deadlift- this shouldn’t be a grind for athletes today!
-Athletes should break Pull-ups into small quick sets from the start. A number of reps that they can confidently jump up and do under fatigue.
-Athletes should aim for 1-2 sets on Double Unders transitioning quickly back to the Deadlift.
10 min to establish
3 Rounds For Time:
50 Double Unders (75 singles)
12 min Time Cap
RX+-225/155#, Chest to Bar
50-59-155/105#, Jumping Pull Ups
60+-135/95#, Ring Rows, 50 Singles
Basics-10 DL PCV/BB, 15 Ring Rows, 25 Singles