CrossFit Now – CrossFit
DESCRIPTION
TRUCTURE: Athletes will perform 5 rounds starting with a 1,000/800 Meter Bike, once done with that they will perform a max unbroken set of Toes to Bar. Then the same 1,000/800 Meter Bike and then a Max Unbroken set of Dumbbell Floor Press. Athletes will do each unbroken movement 5 times today in total and Bike 10 times in total today.
STIMULUS:”Pit Stop” is a Pacer workout.
STRATEGY: 1,000/800 Meters on the Bike should take 2:30 or less. An Unbroken set of Toes to Bar or Double Dumbbell Floor should be in the double digits for at least 3 rounds and take 1:00 or less.
SCALING: Choose a distance for the bike that makes the above time goal doable. Choose a variation of toes to bar that allows for at least 3 double digit sets and a weight for the Floor press that allows for 3 double digit sets
SCORING: Score is the total reps of toes to bar and floorvpress. Today’s workout is time capped at 35:00.
EFFICIENCY TIPS
-Take time setting up/preparing for each unbroken set, no need to hammer the bike or rush.
With a 35:00 Cap, each round should be completed in 7:00, or 3:30 per Bike and Unbroken set.
WOD
Pit Stop (Time)
“PIT STOP”
5 Rounds For Reps
1,000/800 Meter Bike
Max Unbroken Toes to Bar
1,000/800 Meter Bike
Max Unbroken Dumbbell Floor Press
*Score = Total Reps of Toes to Bar +Total Reps of Floor Press
35 min Time Cap
Subs-500/400m Row or 400m Run
RX+-50/35#
RX-35/20#
50-59-20/15# Hanging Knee Raises
60+-15/10# Hanging Knee Raises
Basics-250m Row, 10 Knee Raises/10
DB Floor Press