CrossFit Now – CrossFit
STRUCTURE: Athletes will complete as many rounds and reps as possible of 80 Push-ups, 60 Box Jumps and 40 Shuttle runs as possible in 30:00. Every 3:00, starting on the 0:00, athletes will Bike 1,000/800 Meters before picking up where they left off in the amrap.
STIMULUS: “Rich Mahogany” is a Threshold workout.
STRATEGY: 1,000 or 800 Meters on the bike should be completed in 2:15 or less, leaving athletes 0:45 or more to accumulate reps of the amrap. 80 Push-Ups should be completed in 5 rounds or less. 60 Box Jumps should be completed in 4 Rounds or less and 40 Shuttle runs in 3 rounds or less.
SCALING: Choose a distance on the bike that can consistently be completed in 2:15 or less. Choose a variation and number of reps for push-ups that allows for at least 16 to be completed each round. Choose a variation and number of reps for Box Jumps that allows for at least 15 to be completed each round. Choose a distance and number of reps for Shuttle Runs atha allows for 14 to be completed each round.
SCORING: Athletes’ score today is their total rounds and reps. Athletes should push for 1 full round, at least getting substantially into the shuttle runs.
-Bike is the constant, knowing what it feels like use it as recovery
-Push for larger sets on movements, especially push-ups, knowing youll have 2:00 away between rounds.
“Rich Mahogany” (AMRAP – Rounds and Reps)
AMRAP 3 x 10 Rounds:
1,000/800 Meter Bike
Max Chipper Reps
60 Box Jumps
40 Shuttle Runs (10-Meters)
*Score = Total Rounds + Reps
RX+ Same as RX’d
50-59-20/16″, Push Up on knees
60+-Step Ups, Push Up on knees
Basics-Do 1 3min AMRAP then rest next 3 Min
200 row, 40 PU 30 step up, 20 shuttle runs