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DESCRIPTION

STRUCTURE: Athletes will complete 10-1 Dumbbell Floor Press for time. After every set, they’ll complete 100 Meter Farmer’s Carry and 1,000/800 Meter Bike.

STIMULUS: “Pump The Brakes” is a Grindy Pacer workout.

STRATEGY: Athletes should be able to complete 10 Dumbbell Floor Presses in under 1:00, 1,000/800 Meter Bike in under 2:00, and 100 Meter Farmer’s Carry in under 1:00.

SCALING: Athletes should be able to complete Dumbbell Floor Press sets unbroken.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 28-35 Minutes.

EFFICIENCY TIPS

-Athletes should focus on maintaining unbroken sets of Dumbbell Floor Press

-To manage grip fatigue, athletes may want to take a strategic break on Farmer’s Carry in the beginning rounds

-Athletes should Bike at a pace that allows their grip/arms to recover enough to complete Dumbbell Floor Press unbroken

WOD

Pump the Brakes (Time)

“Pump The Brakes”

10 Dumbbell Floor Press

100 Meter Farmers Carry

1,000/800 Meter Bike

9 Dumbbell Floor Press

100 Meter Farmers Carry

1,000/800 Meter Bike

8 Dumbbell Floor Press

100 Meter Farmers Carry

1,000/800 Meter Bike

Down to…

1 Dumbbell Floor Press

100 Meter Farmers Carry

1,000/800 Meter Bike

35 min Time Cap

Subs

500/400m Row or 400m Run

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics- 6-5-4-3-2-1 FP, 100M FC AND 200M Row