CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 100 Lateral Burpees Over Rower for Time; every 2 Minutes athletes will Row 250/200 Meters starting at 0:00.
STIMULUS: “SOLITARY CONFINEMENT” is a Threshold workout.
STRATEGY: Athletes should be able to complete the Row in 1:00. Athletes should aim to complete 10-15 Burpees each round.
SCALING: If needed, athletes can. . .
Reduce Row Distance
Reduce Total Burpee Reps
Burpee in place
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 13-20 Minutes.
-Athletes should. . .
-Strategically choose a number of burpees to try and maintain
-Cap the Row at 1:00
-Burpee for until 1:50 leaving at least 0:10 to transition back to the rower
“Solitary Confinement” (Time)
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250/200 Meter Row
20 min Time Cap
Bike 500/400m Jumps over Tall parallettes
RX+ Same as RX’d
RX – As Written
50-59 -90 Burpee Step Over Rower
60+ -80 Burpee Step Over Rower
Basics-50 Just Burpees 150m Row