CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In Part 1, athletes will build to a heavy set of 3 Back Squats. In Part 2, athletes will complete 800 Meter Run, 20 Thrusters, and 10 Rope Climbs for time.
STIMULUS: “TARZAN” is a Grindy Sprint.
STRATEGY: Athletes should be able to complete a 800 Meter Run in under 4:00, 20 Thrusters in under 4:00, and 10 Rope Climbs in under 5:00.
SCALING: Athletes should reduce the Run distance if needed to something they can complete in under 4:00. Athletes should choose a weight they can complete 10+ Thrusters unbroken when fresh. Athletes should be able to confidently complete a Rope Climb every 0:30 to do the prescribed amount.
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 8-12 Minutes.
EFFICIENCY TIPS
Athletes should run at a pace that allows them to make quick work of the Thrusters
-Athletes should take no more than a 0:03 break on Thrusters
-Athletes should use the clock to stay on pace during Rope Climbs (at least 1 Rope Climb every 0:30)
STRENGTH
Back Squat (15 min to establish)
WOD
Tarzan (Time)
“TARZAN”
For Time:
800 Meter Run
20 Thrusters
10 Rope Climbs (15-ft.)
14 min Time Cap
Scales for Rope Climb – 20 RC Prog (lying to standing) or 20 Knee to chest+jumping PU
Subs-1000m Row or 2000m Bike
RX+-135/95#
RX -115/75#
50-59 -95/65#, 20 RC Prog
60+ -75/55#, 20 RC Prog or RIng Rows
Basics-400m Run, 10 Thrusters with PVC/BB, 10 Ring Rows