(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: Every 2:00 for 15 Rounds athletes will row 15/12 Calories, when not Rowing athletes will accumulate rounds of the “Bergeron Beep Test.” The beep test is 7 Thrusters, 7 Pull-Ups, 7 Burpees. Athletes will pick up where they left off on the beep test after each row.

STIMULUS: “Smoke Alarm” is a * Sprint Threshold* workout.

STRATEGY: 15/12 Calories on the rower should be completed in under 1:00 leaving athletes 1:00 to accumulate rounds of the “Bergeron Beep Test.” That should be enough time athletes can accumulate at least 14 reps of the beep test or ⅔ of a round before the next Row.

SCALING: Athletes should choose an amount of calories for the row that they can confidently finish in a minute. Athletes should choose a number or variation of Pull-Ups and weight for Thrusters that they can complete in 1 set.

SCORING: Athletes’ score will be their total rounds + reps. Athletes should aim to complete 10 rounds.

EFFICIENCY TIPS

-Row is the recovery

-Pull-Ups and Thrusters are meant to be unbroken

WOD

Smoke Alarm (AMRAP – Rounds and Reps)

“SMOKE ALARM”

On the 2:00 x 15 Rounds:

15/12 Calorie Row

AMRAP “Bergeron Beep Test”

“Bergeron Beep Test”:

7 Thrusters

7 Pull-ups

7 Burpees

RX+-Same as RX

RX-75/55#

50-59-65/45#, Jumping Pull-up

60+-55/35# Ring Rows

Basics-6 Cal Row 4 reps of BBT, PVC/BB

Ring Rows