CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 3 Rounds of 1,000/800 Meter Bike, 20 Toes to Bar, 30 Single Dumbbell Hang Snatches, 40 Air Squats, and 16 Single Dumbbell Overhead Reverse Lunges on each arm.
STIMULUS: “Threefer” is a Pacer workout.
STRATEGY: Athletes should be able to finish each movement in 2:00 or faster; this will keep athletes on pace to finish each round in under 10:00.
SCALING: Athletes should choose a number of Toes to Bar they can complete in no more than 5 sets, a dumbbell weight they can Hang Snatch in no more than 3 sets and Overhead Reverse Lunge with no more than 1 break per arm
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 20-30 Minutes.
-Round 1 should be a controlled strategic pace
-Round 2 athletes should maintain their Round 1 pace
-Round 3 athletes should try to hustle to the finish
-Athletes should break the Toes to Bar in the first two rounds how they invision breaking them up in the final round
3 Rounds For Time:
1,000/800 Meter Bike
20 Toes to Bar
30 Hang Dumbbell Snatches
40 Air Squats
16 DB Overhead Reverse Lunges (each arm)
*Hang Dumbbell Snatches:Switch hands every 5 reps
30 min Time Cap
500m Row or 400m Run
50-59-20/15#, Front Rack Lunges, Hanging KR
60+-15/10#, No weight Lunges, Sit Ups
Basics-200m Row, 10 Sit Ups, 15 DB Snatch, 20 Air Squats, 16 Reverse Lunges