CrossFit Now – CrossFit
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.
-Row is the recovery
-Pull-Ups and Thrusters are meant to be unbroken
Smoke Alarm (AMRAP – Rounds and Reps)
On the 2:00 x 15 Rounds:
15/12 Calorie Row
AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
RX+-Same as RX
50-59-65/45#, Jumping Pull-up
60+-55/35# Ring Rows
Basics-6 Cal Row 4 reps of BBT, PVC/BB