CrossFit Now – CrossFit
STRUCTURE: In Part 1 athletes will complete 5 sets of 3 Front Squats. In Part 2 athletes will complete 3 rounds for time of 20 Burpee Pull-Ups, then 20 Front Squats, finishing each round with 20 Box Jumps.
STIMULUS: “The Admiral” is a Threshold workout.
STRATEGY: Athletes should aim to complete 20 Burpee Pull-Ups in 2:30 or less, the Front Squats in 2:00 or less and the Box Jumps in 1:30 or less.
SCALING: Athletes should choose a number of Burpee Pull-Ups that they can complete in the given time, and a variation that allows for them to move constantly for all the reps. Athletes should choose a weight for the Front Squat that allows them to complete 20 reps in 3 sets or less and a number of reps that can be completed in 2:00 or less. Athletes should choose a number of box jumps that they can complete in a 1:30.
SCORING: In Part 1 athletes’ score will be the lowest weight they use for a working set. In Part 2, athletes score will be the time it takes them to complete the workout.
-Midline but mostly leg heavy day
-Take planned breaks on front squats if needed
-Move at consistent pace through Burpee Pull-Ups and Box Jumps
Front Squat (5 sets of 3 *Score Heaviest)
The Admiral (Time)
3 Rounds For Time
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps
20 Min Time Cap
RX -135/95#, 24/20″
50-59-115/75#, 20/16″ Jumping Burpee Pull-up
60+-95/65# Step Ups, Burpee Ring Rows
Basics-10 of each, FS w PVC, Step Ups,
Burpee Ring Rows