(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

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.

EFFICIENCY TIPS

“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

WOD

Bend Don’t Break (Time)

“BEND DON’T BREAK”

5 Rounds For Time:

30 Reverse Lunges

20 Toes to Bar

15 Box Jumps

10 Deadlifts

25 min Time Cap

RX+-225/155#, 30/24″

RX-185/135#, 24/20″

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