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CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: For 30:00 Teams of 3 will keep one partner on the rower and one partner working through 15 Box Jumps and 15 Dumbbell Snatches while the third partner rests. Partners will rotate stations when the partner working through Box Jumps and Snatches finishes their reps. Then that partner will move to the Rower to accumulate calories, the resting partner will begin their Box Jumps and the Rowing partner will rest.

STIMULUS: “Are We There Yet?” is a Sprint Threshold workout.

STRATEGY: 15 Box Jumps and 15 Dumbbell Snatches should be completed in 2:00 or less, meaning the Rowing partner and the resting partner will also spend less than 1:30 at their stations.

SCALING: Athletes should choose a height and number of reps for Box Jumps that they can complete in 1:00 or less. Athletes should choose a weight and number of reps for the Dumbbell Snatch that they can complete in 1 set and in under 0:30.

SCORING: Teams’ score will be their total amount of calories at the end of 30:00.

EFFICIENCY TIPS

-Athletes should push pace knowing they’ll rest half as much time as they work

-Snatches should be unbroken

WOD

Are We There Yet? (AMRAP – Rounds and Reps)

“ARE WE THERE YET?”

AMRAP 30:

Max Calorie Row

Switch After Next Partner Completes:

15 Box Jumps

15 Dumbbell Snatches

* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates

upon completion of the 15th dumbbell snatch

*Score = Total Calories on the Rower

Subs-Max Bike

RX+-50/35#, 24/20″

RX-35/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10#, Step Ups

Basics-5 Rounds, 200m Row, 10 Box Step

Ups, 10 DB Snatches