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STRUCTURE: In Part 1, athletes will build to a heavy set of 5 Push Jerks. In Part 2, athletes will complete 27-21-15-9: Calorie Row and Push Jerks. Today’s workout is based off of a previous Open workout where men and women rowed the same amount of calories; therefore calories will stay the same.

STIMULUS: “FEEL THE RHYTHM” is a Threshold workout.

STRATEGY: Athletes should be able to maintain a pace on the Rower of 800 cal/hr or faster. Athletes should be able to complete all sets of Push Jerks in no more than 3 sets.

SCALING: If it’s a challenge for athletes to hold 800 cal/hr or faster on the Rower, they should scale the calories to 21-15-9-6. Athletes should choose a barbell weight they can Push Jerk for 15 reps unbroken when fresh. During the workout, athletes should take no more than 2 breaks per set of Push Jerks.

SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 8-13 Minutes.


Push Jerk (Heavy set of 5)


“Feel the Rhythm” (Time)



Calorie Row

Push Jerks





Basics-15-12-9 PVC/BB