CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: In a Team of 2, athletes will complete as many Rounds + Reps as possible of 20 Double Kettlebell Russian Swings and 100 Meter Double Kettlebell Front Rack Carry. Teammates will switch when their partner has completed 400 Meter Run.
STIMULUS: “Freeze Tag” is a Pacer workout.
STRATEGY: Athletes should run at a recovery speed and push the pace during Double Kettlebell Russian Swings and Front Rack Carries.
SCALING: Athletes should choose Kettlebells they can Swing and Carry in 2 sets.
SCORING: Athletes score will be their Team’s Total Rounds + Reps of Double Kettlebell Russian Swings and Meter Double Kettlebell Front Rack Carry.
EFFICIENCY TIPS
-Athletes should run at a recovery speed
-Athletes should move as quick as possible maintaining good mechanics on the Double Kettlebell movements
PARTNER VERSION
Freeze Tag – Partner Version (AMRAP – Rounds and Reps)
“FREEZE TAG”
[Team of 2]
AMRAP 40:
Partner 1: 400 Meter Run
Partner 2:
Max Rounds of. . .
20 Double Kettlebell Russian Swings
100 Meter Double Kettlebell Front Rack Carry
*Score = Teams Total Rounds +
Reps of Double Kettlebell Russian Swings
and Meter Double Kettlebell Front Rack Carry
*Partners switch upon their partners
completion of 400 Meter Run
*Partner picks up where their partner stops
RX-53/35#
50-59-35/26#
60+-26/18#
Basics-Single Version , 20 AMRAP, Light KB
INDIVIDUAL VERSION
Freeze Tag – Single Version (AMRAP – Rounds and Reps)
“FREEZE TAG”
SINGLE VERSION
40 AMRAP
400m Run
20 Double Kettlebell Russian Swings
100 Meter Double Kettlebell Front Rack Carry
Subs – 500m Row or 1000m Bike
RX+
Same as RX’d
RX-53/35#
50-59-35/26#
60+-26/18#
Basics-Single Version
20 AMRAP, Light KB