CrossFit Now – CrossFit
STRUCTURE: Athletes will complete as many rounds as possible of 5 Handstand Push-ups, 10 Alternating Pistol Squats, and 15 Pull-ups in 25 Minutes. Starting on the 0:00 and then every 5:00, athletes will complete a Run that increases distance each round (200 Meter, 400 Meters, 600 Meters, 800 Meters, and 1,000 Meters.)
STIMULUS: “Little Lamb” is a Pacer workout.
STRATEGY: Athletes should be able to complete a 200 Meter Run in under 1:00 and a 1,000 Meter Run in under 5:00.
SCALING: If needed, athletes should cap Runs at 1:00, 2:00, 3:00, 4:00, and 5:00.
SCORING: Athletes scores will be their total Rounds + Reps.
Athletes should Run at a moderate pace staying focused on the Rounds of HSPUs, Pistols, and Pull-ups
-Aiming for 1-2 sets on HSPUs and Pull-ups
Little Lamb (AMRAP – Rounds and Reps)
5 Handstand Push-ups
10 Alternating Pistols
[On the 0:00]: 200 Meter Run
[On the 5:00]: 400 Meter Run
[On the 10:00]: 600 Meter Run
[On the 15:00]: 800 Meter Run
[On the 20:00]: 1,000 Meter Run
*Score = Rounds + Reps
Subs for HS Push Ups is
Hand Release Push Ups and
Reverse Lunges for Pistols
RX+-Same as RX’d
50-59-HR Push Ups, Reverse Lunges, Jumping Pull Ups
60+-HR Push Ups, Reverse Lunges, Ring Rows
Basics-15 AMRAP, HRPU on knees, Reverse Lunges, Ring Rows