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CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 4 Push Press. In Part 2, every 6:00 for 3 rounds athletes will complete a “buy-in” of a barbell movement then bike for calories until the next interval starts. The first 6:00 interval starts with 60 Deadlifts, once athletes are done with those they will move to the bike and accumulate as many calories as possible before the next interval starts. Athletes must complete 45 Hang Power Cleans in the next interval before moving to the bike. In the last interval athletes must complete 30 Shoulder to Overhead before accumulating calories on the bike.

STIMULUS: “Dirty Work” is a Threshold Pacer workout.

STRATEGY: 60 Deadlifts should be completed in 4:00 or less. The set of 45 Hang Power Cleans should be completed in 3:30 or less. Athletes should complete 30 Shoulder to Overhead in 3:00 or less.

SCALING: Choose a weight for the barbell that allows for quick sets of at least 10 on each barbell movement. Athletes should have at least 2:00 to accumulate calories on the bike in each interval.

SCORING: In Part 1, athletes’ score is the lowest weight used in one of their 5 working sets. In Part 2 athletes’ score is the sum total of their calories on the bike.

EFFICIENCY TIPS

Push Press are faster but more exhausting, Push Jerks are slower but less exhausting

-Hang on to bigger sets of the movements that don’t use the legs and won’t affect the bike.

Dirty Work (3 Rounds for calories)

“DIRTY WORK”

AMRAP 6:

60 Deadlifts

Max Calorie Bike

Directly Into..

AMRAP 6:

45 Hang Power Cleans

Max Calorie Bike

Directly Into..

AMRAP 6:

30 Shoulder to Overhead

Max Calorie Bike

*Score = Sum total of calories

Subs-Cal on Rower

RX+-115/85#

RX-95/65#

50-59-75/55#

60+-65/45#

Basics-4 min AMRAPS + 2 min Rest, PVC/BB