CrossFit Now – CrossFit
STRUCTURE: In Part 1, athletes will build to a heavy single Bench Press. Then, athletes will complete a set of max reps at 80% of the weight they built up to. In Part 2, athletes will complete as many rounds and reps as possible in 12 Minutes of 9 Burpees to Target and 35 Double Unders.
STIMULUS: “GAME OF INCHES” is a Threshold workout.
STRATEGY: Athletes should come out at a “warm up” pace during “GAME OF INCHES.” Athletes should Burpee at a controlled pace and aim for unbroken sets of Double Unders. Athletes can pick up the pace at the halfway point and then again with 3 minutes remaining.
SCALING: Athletes should choose a number of Double Unders they can complete confidently in 2 sets maximum during the workout and unbroken when fresh. Today is a great day for athletes to practice Double Unders in the workout.
SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be total Rounds + Reps.
-Athletes should Burpee to Target at a controlled pace the first 6 minutes and focus on unbroken sets of Double Unders
-Athletes can pick the pace up a gear at the halfway point and then again with 3 minutes remaining
1: Bench Press
MR: Bench Press
Game of Inches (AMRAP – Rounds and Reps)
“GAME OF INCHES”
9 Burpees to Target (6″)
35 Double Unders (55 singles/:30 DU attempts)
*Score = Rounds + Reps
RX+-Same as RX’d
60+-No target, 35 Singles
Basics-8 AMRAP, No target, 35 Singles