CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 5 Rounds for Time of 400 Meter Run, 15 Overhead Squats, and 5-4-3-2-1 Rope Climbs.
STIMULUS: “ANTSY” is a Threshold workout.
STRATEGY: Athletes should be able to complete a 400 Meter Run in under 2:00, 15 Overhead Squats in under 1:00, and 1 Rope Climb in under 0:30.
SCALING: Athletes should choose a barbell weight they can confidently Overhead Squat for 15 reps unbroken during the workout.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20 – 30 Minutes.
-Athletes should Run at a controlled pace that allows them to immediately start Overhead Squats
-Athletes should aim to complete Overhead Squats in a maximum of 2 sets
-Athletes should focus on keeping arms straight and getting knees high during Rope Climbs to minimize upper body fatigue
5 Rounds For Time:
400 Meter Run
15 Overhead Squats
5-4-3-2-1 Rope Climbs
2 RC Prog = 1 RC
Subs-500m Row or 1000m Bike
30 min Time Cap
Basics-200m Run, 8 PVC OHS, 5-4-3-2-1 Ring Rows