CrossFit Now – CrossFit
WORKOUT BRIEF [0:00 – 5:00]
STRUCTURE: Athletes will complete 5 rounds for time of 30 Reverse Lunges, 20 Toes to Bar, 15 Box Jumps and 10 Deadlifts.
STIMULUS: “Bend Don’t Break is a Grindy Threshold workout.
STRATEGY: 30 Reverse Lunges should be completed in 1:15 or less. 20 Toes to Bar should be completed in 1:30 or 4 sets at the most. 15 Box Jumps Should be completed in 1:00 or less. 10 Deadlifts should be completed in 0:45 in 2 sets or less.
SCALING: Athletes should choose a variation and rep scheme for lunges that allows them to constantly move. Athletes should choose a variation of Toes to Bar that allows them to complete the given reps in 4 sets or less and within the given time. Athletes should choose a number of reps and box height that they can finish in under 1:00. Athletes should choose a number of reps and load for deadlifts that allows them to finish each round in 2 sets or less. Athletes should choose a weight that they could complete a heavy 20+ reps unbroken with when fresh.
SCORING: Athletes’ score today will be the time it takes them to complete the workout. Athletes should aim to finish in about 14:00-23:00.
“Bend Don’t Break”
-Be ready for heavy legs going into the first box jump
-Take the box jumps as fast as possible to still be able to complete the deadlifts in 2 sets or less
Bend Don’t Break (Time)
“BEND DON’T BREAK”
5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps
25 min Time Cap
50-59-155/105#, 20/16″ Hanging KR
60+-135/95#, Step Ups, Sit Ups
Basics-10 Lunges, 10 Sit Ups, 110 Step Ups, 10 DL