CrossFit Now – CrossFit
STRUCTURE: Athletes will complete as many rounds as possible of 7 Box Jump Overs, 7 Sit Ups and 7 Power Snatches in 25 minutes. Starting on the 0:00 athletes will complete a 400 Meter Run every 5 minutes. Athletes will pick up where they left off when they return from their 400 Meter Run.
STIMULUS: “Ice Box” is a Pacer workout.
STRATEGY: Athletes should be able to complete 400 Meter Runs in under 2:00. Athletes should be able to complete 2-3 Rounds of 7 Box Jump Overs, 7 Sit Up, and 7 Power Snatches in remaining time.
SCALING: Athletes should choose a weight they can complete 7 Snatches unbroken.
SCORING: Athletes’ score will be Total Rounds + Reps. Athletes should aim for 10-15 Rounds
-Athletes should move at a breathable pace during Box Jump Overs anticipating unbroken sets of Sit Ups and Snatches
-Athletes should focus on keeping transitions between movements under 0:05
-Athletes should Run at a pace that allows their upper body to shake out
-Remind athletes that the scored portion of the workout is the 7 Box Jump Overs, 7 Sit Ups, and 7 Power Snatches so while we do want as much time as possible to work we don’t want to Run too fast
Ice Box (AMRAP – Rounds and Reps)
7 Box Jump Overs
7 Sit Ups
7 Power Snatches
Every 5 Minutes [Starting at 0:00]:
Run 400 Meters
*Score = Rounds + Reps
Subs-Row 500m or Bike 1000m
RX+-Same as RX’d
60+-55/35#, Step OversBasics-15 AMRAP, Step Ups,
PVC/BB – 200m Row