CrossFit Now – CrossFit
STRUCTURE: In Part 1 athletes will complete 5 sets of 5 Bench Press. In Part 2, every 3 minutes athletes will run 400 Meters then complete a max unbroken set of toes to bar. Dropping from the pull up bar or pausing ends the set.
STIMULUS:”Cement Shoes” is a Sprint Threshold Workout.
STRATEGY: Athletes should Run 400 Meters in under 2:15.
SCALING: Athletes should choose a variation of Toes to Bar that allows them to complete double digit reps for at least 4 rounds in the workout.
SCORING: Part 1 is scored as total load across all 5 working sets. Part 2 is scored as total reps of Toes to Bar.
-Athletes should have about 0:45-1:30 to complete their sets of toes to bar
-Athletes should move at a controlled pace to keep their heart rate low to better hang on to toes to bar
Bench Press (Weight)
5 Sets of 5 Bench Press
*Score = Total load of all 5 sets
Cement Shoes (7 Rounds for reps)
On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar
*Score = Total reps of Toes to Bar / Hanging Knee Raises
Once your hands come off pull up bar, you are done
Subs-500m Row or 1000m Bike
RX+-Same as RX’d
50-59-Hanging Knee Raises
60+-Hanging Knee Raises
Basics-250m Row and 10Hanging Knee Raises