CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: For time, athletes will complete 5 Rounds of 30 Russian Kettlebell Swings, 20 Kettlebell Goblet Squats, and 1,000 Meter Run.
STIMULUS: “OH-K” is a Pacer workout.
STRATEGY: Athletes should be able to complete 30 Russian Kettlebell Swings unbroken in 1:00, 20 Kettlebell Goblet Squats unbroken in 1:00, and 1,000 Meter Run in under 6:00.
SCALING: Athletes should choose a Kettlebell weight they can complete all reps unbroken during the workout. Athletes should choose a Run distance they can complete in under 6:00.
SCORING: Athletes’ score will be the Time it takes to complete the workout.
EFFICIENCY TIPS
-Athletes should maintain and push for unbroken sets of Russian Kettlebell Swings and Goblet Squats
-Athletes should pace the Run to allow for unbroken sets on the Kettlebell
-Remind athletes not to come out too hot on the first 1,000 Meter Run
OH-K (Time)
“OH-K”
5 Rounds
30 Ukraine (Russian) Kettlebell Swings
20 Kettlebell Goblet Squats
1000m Run
40 min Time Cap
Subs
1250m Row or 2500m Bike
RX+Same as RX’d
RX-53/35#
50-59-35/26#
60+-26/18#
Basics-15 KBS, 10 GS, 500m Row