(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: Athletes will complete 10 Rounds on the 3:00 of 5 SPull-ups, 10 Hand Release Push-ups, and 15 Box Step-ups. . . In the remaining time, athletes will Bike or Row as many meters as possible.

STIMULUS: “EVERY BREATH YOU TAKE” is a Pacer workout.

STRATEGY: Athletes should be able to complete 5 Pull-ups in 2 quick sets under 0:30, 10 Hand Release Push-ups in under 0:30, and 15 Box Step-ups in under 0:30. Athletes should aim to have 1:00-1:30 on the Bike/Rower

SCALING: Athletes should choose a number/variation of Pull-ups they can complete in 2 sets for 10 Rounds.

SCORING: Athletes’ score will be Total Meters Biked or Rowed

EFFICIENCY TIPS

-Athletes should take short quick breaks from the start on Pull-ups and Hand Release Push-ups to manage fatigue.

-Athletes should be intentional during Box Step-ups, fully extending at the hip every rep.

WOD

Every Breath You Take (Distance)

“EVERY BREATH YOU TAKE”

Every 3 Minutes x 10 Sets:

5 Pull-ups

10 Hand Release Push-ups

15 Box Step-ups

Max Meter Bike or Rower

0:00, 3:00, 6:00, 9:00, 12:00, 15:00, 18:00

21:00, 24:00 27:00

*Score = Total Bike/Row Meters

Only do 0:00, 3:00, 9:00 15:00, 21:00

& 27:00. Rest during other sets, RIng Row

RX+-Strict Pull Ups

RX-24/20″

50-59-20/16″, Jumping PU, HRPU on Knees

60+-16/11″, Ring Rows, HRPU on Knees

Basics-Only do 0:00, 3:00, 9:00 15:00, 21:00 & 27:00. Rest during other sets, RIng Row, HRPU Knees