CrossFit Now – CrossFit
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