CrossFit Now – CrossFit
DESCRIPTION
ROW
Decrease Distance (to a distance that can be completed in under 2:15)
400m Run
1000/900m Bike Erg
400/360m Ski Erg
25/18 Calorie Assault or Echo Bike
40/28 Calorie Schwinn Bike
DEADLIFTS
Decrease Load/Reps (to a rep range that can be completed in 2 sets. For decreasing reps, we recommend not going any lower than 5 reps)
Deadlift from Plates (this will decrease range-of-motion for athletes who struggle to maintain a neutral spine in the set-up)
HANDSTAND PUSH-UPS
Decrease Reps (to a number that can be completed in 3 sets)
Decrease Range-of-Motion – Use 1 or 2 Abmats)
Dumbbell Push Press; Strict Press; Single Arm DB Press
Push-Up Variation, Pike, Hands elevated on a bench or box, Knee Push-Ups
WOD
REPEAT 08/06/21
“Diameter” (Time)
DIAMETER”
4 Rounds For Time:
500 Meter Row
9 Deadlifts
18 Handstand Push Ups
22 min Time Cap
Subs -400m Run, 25/18 Cal Bike
RX+-185/125# (If PP DB 50/35#)
RX-155/105# (If PP DB 35/20#)
50-59-105/75#, Box HSPU, (If PP DB 20/15#)
60+-95/65#, PP DB 15/10#, 300/250m Row
Basics-200 Row, 5 DL, 9 DB PP or Box HSPU