CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Athletes will start with a 500/400 Meter Row, then complete 21-18-15-12-9-6-3 Lateral Burpees Over Rower. . . after every set of Burpees, athletes will Row 500/400 Meters. (Athletes end on the Rower!)
STIMULUS: “SLALOM” is a Threshold workout.
STRATEGY: Athletes should maintain a consistent pace on the Rower making sure not to come out too fast on the first 2-3 Rows. Athletes should move at a controlled pace on the Lateral Burpees Over Rower; gradually speeding up each round as the reps decrease.
SCALING: Athletes shouldn’t spend more than 2:15 on the Rower. If needed, athletes can Burpee in place.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20-25 Minutes. It may be helpful to cap this workout at 28 Minutes.
:Slalom” (Time)
“SLALOM”
For Time:
500/400 Meter Row
21 Lateral Burpees Over Rower
500/400 Meter Row
18 Lateral Burpees Over Rower
500/400 Meter Row
15 Lateral Burpees Over Rower
500/400 Meter Row
12 Lateral Burpees Over Rower
500/400 Meter Row
9 Lateral Burpees Over Rower
500/400 Meter Row
6 Lateral Burpees Over Rower
500/400 Meter Row
3 Lateral Burpees Over Rower
500/400 Meter Row
28 min Time Cap
RX+-Same as RX
RX-As Written
50-59-Step Over Rower
60+-Step Over Rower
Basics-250m Row, 12-10-8-6-3-4-2 , Just Burpees