CrossFit Now – CrossFit
STRUCTURE: Athletes will Bike as many Calories as possible in 30 Minutes. Starting at the 0:00, athletes will complete 5 Box Jumps, 10 Burpees to Target, and 15 AbMat Sit-ups every 3:00.
STIMULUS: “CALCULATED RISK” is a Pacer workout.
STRATEGY: Athletes should be able to complete 5 Box Jumps, 10 Burpees to Target, and 15 AbMat Sit-ups in 1:00-2:00 leaving at least 1:00 to Bike.
SCALING: Athletes can reduce the box height or modify to box step ups. Athletes can burpee to a lower target or no target at all.
SCORING: Athletes’ score will be Sum Total Bike Calories.
-Athletes should move at a steady recovery pace through the Box Jumps, Burpees to Target, and AbMat Sit-ups
-Athletes should push on the Bike
Calculated Risk (Calories)
Max Calorie Bike Erg
Every 3 Minutes [Starting at 0:00]:
5 Box Jumps
10 Burpees to Target
15 AbMat Sit-ups
*Score = Sum Total Bike Calories
Subs- Max Row Cal
60+-Step Overs, 7 Burpees, 10 Sit Ups
Basics-Step Overs, 5 Burpees, 7 Sit Ups