CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: For time, athletes will complete 50 Power Cleans, 300 Double Unders, and 1 Mile Run with a 25 Minute time cap. Athletes must complete all reps of one movement before moving onto the next.
STIMULUS: “BIG BANG V2” is a Grind.
STRATEGY: Athletes should complete Power Cleans in under 6:00, Double Unders in under 6:00, and 1 Mile Run in under 10:00.
SCALING: Athletes should choose a moderately heavy barbell that they could Power Clean for 3 unbroken reps when fresh. Athletes should cap Double Unders at 6:00 and aim for a 10:00/Mile pace. We can have athletes cap Power cleans at 6:00 and Double Unders at 12:00 to allow ALL athletes enough time to Run 1 Mile!
SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 16-22 Minutes.
EFFICIENCY TIPS
Steady on the Power Cleans making sure to set up with a flat back each rep
-Steady on the Double Unders: 1 big set to start and then strategically chip away
-Just get running!
WOD
Big Bang V2 (Time)
“BIG BANG V2”
50 Power Cleans
300 Double Unders (450 singles)
1 Mile Run
25 min Time Cap
Subs
2000m Row or 4000m Bike
RX+-155/105#
RX -115/75#
50-59-95/65#
60+-75/55#, 300 Singles
Basics-25 PC w/ PVC/BB, 100 Jump Ropes
800m Row