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CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 3 No Touch Deadlifts. In Part 2, Every 3:00 for 5 rounds athletes will complete 9 Hang Power Cleans and 45 Air Squats before moving to the bike to accumulate as many calories as possible. Athletes will rest 1:00 between rounds.

STIMULUS: “Brake Pads” is a Threshold workout.

STRATEGY: Each set of 9 Hang Power Cleans should be completed in 1:00 or less. 45 Air Squats should be completed in 2:00 or less. Leaving athletes 1:00 to accumulate Calories on the Bike.

SCALING: Athletes should choose a weight on the barbell they can complete each round in 2 sets or less and a weight that allows them to finish each set in 1:00 or less. Each set of 45 Air Squats should be completed moving constantly and within 2:00. Athletes should scale other movements to ensure that they will have at least 1:00 on the Bike each round.

SCORING: In Part 1 athletes score will be the lowest weight they use in their five working sets. In Part 2 Athletes score will be their total calories on the bike.

EFFICIENCY TIPS

-Barbell is the Buy in and mostly upper body, hang on

-Push Air Squats knowing theres another lower body dominant movement following them.