CrossFit Now – CrossFit
STRUCTURE: In Part 1 athletes will complete 5 sets of 5 strict presses. In Part 2 athletes will complete 10 rounds of a triplet of a 500m bike, 10 dumbbell walking lunge, holding the dumbbells by their sides, and a number of Double Dumbbell Shoulder to Overhead. That number will start at 10 and decrease by 1 each round. For example, round one is 500m bike, 10 lunges, 10 shoulder to overhead, round two is 500m bike, 10 lunges, 9 shoulder to overhead, and so on until round 10 is 500m bike, 10
walking lunge, 1 shoulder to overhead.
STIMULUS: “Less is More” is a Threshold workout.
STRATEGY:**Athletes should choose a dumbbell weight that allows them to complete the shoulder to overhead in no more than 2 sets in the larger rounds of 10-7. **SCALING: Athletes should choose a distance on the bike that they can complete in under 1:15.
SCORING: Part 1, athletes’ score will be Sum Total Load of all 5 sets of 5 Strict Press. Part 2, athletes’ score will be the Time it takes to complete the workout. Athletes should aim to complete the workout in between 12-20 minutes.
-Athletes should bike at a pace that allows them to get off the bike and immediately pick up the dumbbells
-Athletes should complete the shoulder to overhead in no more than 2 sets in the larger rounds of 10-7, and unbroken after that
Shoulder Press (Weight)
Record total weight of 5 sets, 5 reps
Less is More (Time)
“LESS IS MORE”
10 Rounds For Time
500/400 Meter Bike
10 Double DB Walking Lunges
10-1 Double DB Shoulder to Overhead
22 min Time Cap
Subs -250m Row or 200m Run
60+-15/10# No Weight WL
Basics- 5 Rounds, Light DB, Do 5 S2OH each Round