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DESCRIPTION

STRUCTURE: Athletes will complete 100 Double Unders, 50 Calorie Bike Erg, 5 Squat Cleans, 80 Double Unders, 40 Calorie Bike Erg, 4 Squat Cleans, 60 Double Unders, 30 Calorie Bike Erg, 3 Squat Cleans, 40 Double Unders, 20 Calorie Bike Erg, 2 Squat Cleans, 20 Double Unders, 10 Calorie Bike Erg, 1 Squat Clean.

STIMULUS: “RIGHT ROUND” is a Pacer workout.

STRATEGY: Athletes should be able to complete 100 Double Unders in under 2:00, 50 Calorie Bike Erg in under 3:00, and 5 Clean in under 1:00.

SCALING: Athletes should choose a barbell they could Clean for an unbroken set of 3 when fresh but will likely do fast singles during the workout.

SCORING: Athletes’ score will be the Time it takes to complete the workout.

EFFICIENCY TIPS

-Athletes should try to hang onto big sets of Double Unders

-Athletes should maintain a controlled pace throughout the entire workout

-Athletes should break cleans into fast singles

Right Round (Time)

“RIGHT ROUND”

100 Double Unders (150s)

35 Calorie Bike

5 Squat Cleans

80 Double Unders (120s)

30 Calorie Bike

4 Squat Cleans

60 Double Unders (90s)

20 Calorie Bike

3 Squat Cleans

40 Double Unders (60s)

15 Calorie Bike

2 Squat Cleans

20 Double Unders (30s)

10 Calorie Bike

1 Squat Clean

30 min Time Cap

Subs – -50-40-30-20-10 Calorie Row

RX+-225/155#

RX -185/135#

50-59-135/95#

60+-105/75# Power Clean, singles

Basics-Half all reps but Squat Clean

PVC/BB