CrossFit Now – CrossFit
STRUCTURE: In Part 1 athletes will complete 5 sets of 4 Front Squats. In Part 2 athletes will complete 3 rounds, each starting with a 500/400 Meter Row before completing 12 Front Squats and then 21 Box Jumps.
STIMULUS: “Chrimescene” is a Threshold workout.
STRATEGY: A 500/400 Meter Row should be completed in under 2:15. Each set of 12 Front Squats should take less than 1:00 and 21 Box Jumps should be completed in under 1:30.
SCALING: Choose a distance on the row that can be completed within the given time. Choose a weight on the barbell that allows for each set of 12 Front Squats to be completed unbroken or with one break. 21 Box Jumps should be completed without stopping.
SCORING: In Part 1 Athletes score will be the lowest weight they used in any of their 5 working sets. Athletes’ score for Part 2 today will be the time it takes them to complete the workout.
-Every Movement today has some degree of leg drive, it’ll all interfere
-Row at a pace that guarantees the front squats after will be unbroken
3 Rounds For Time
500/400 Meter Row
12 Front Squats
21 Box Jumps
17 min TIme Cap
Subs-500/400m Row or 400m Run
60+-95/65#, Step Ups
Basics-200m Row, 6 FS, 10 Step Ups