CrossFit Now – CrossFit
STRUCTURE: In Part 1 athletes will complete 5 sets of 4 Strict Presses. In Part 2 every 3:00 for ten rounds athletes will Row 500/400 Meters then do as many bodyweight reps of Push-Ups or Sit-ups as they can until the next 3:00 interval starts and they are back on the rower. Athletes will alternate between Push-Ups and Sit-Ups each round, so rouds 1, 3, 5, 7, & 9 will be Push-Ups and rounds 2, 4, 6, 8, & 10 will be Sit-Ups.
STIMULUS:”Body Shop” is a Threshold workout.
STRATEGY: 500 or 400 Meters on the rower would take less than 2:15, Leaving athletes 0:45 or more to accumulate bodyweight reps.
SCALING: Choose a distance on the rower that makes the above time goal doable. Choose variations of Push-Ups and Sit-Ups that allow for sets of at least 5 reps at a time.
SCORING: In Part 1 Score is the minimum of weights lifted in their 5 working sets, we want to incentivize athletes to use a challenging weight across all sets. . In Part 2 athletes’ score will be their total number of Push-Ups + their total number of Sit-Ups.
-Use the first round or two of Push-Ups to ease into things, 5 rounds can escalate quickly if athletes come out hot
-Know that Push-Ups will fade before Sit-Ups do
Shoulder Press (LOWEST SCORE)
Body Shop (2 Rounds for reps)
On the 3:00 x 10 Rounds:
500/400 Meter Row
Max Bodyweight Reps
Odd Rounds: Push-ups
Even Rounds: Sit-ups
*Score = Total Reps of Sit-ups and Push-Ups
400m Run or 27/18 CalBike
RX+-Same as RX
RX -As Written
Basics-300m Row 10 Push Ups /10 Sit Ups