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DESCRIPTION

STRUCTURE: For 30:00 teams of 3 will rotate through stations accumulating calories on the rower. One Partner will start on the Rower, one will start completing 3 rounds of the “Chief” and one will start resting. Athletes will rotate when Partner completing barbell work finishes, then that athlete will move to the resting station, the resting partner will move to the rower and the rowing partner will move to rounds of “The Chief.”

STIMULUS: “Claustrophobia” is a Sprint Threshold workout.

STRATEGY: 3 Rounds of the Chief should be completed in 2:00 or less.

SCALING: Choose a weight on the barbell that allows for at least quick singles, if not unbroken sets of 3. Choose a variation of Push-Ups and Air-Squats that can be completed unbroken every round.

SCORING: Athlete score will be their total calories.

EFFICIENCY TIPS

-Push the pace on macho man, settle in on the row, 3 rounds can take long enough to get tired

-3 singles on the power cleans is fair if the weight is heavy today, otherwise hang on unbroken going into the rest station.

WOD

Clautrophobia (Calories)

“CLAUSTROPHOBIA”

[TEAMS OF 3]

AMRAP 30:

3 Rounds of “The Chief”

Max Calorie Row

* One Partner Starts on Rower, One Partner Starts Resting, Everyone Rotates Rotates Upon Completion of 3 Rounds

of “The Chief”

[1 Round of “The Chief”]:

3 Power Cleans

6 Push-ups

9 Air Squats

*Score total calories

Subs-Cals on Bike

RX+-135/95#

RX-115/75#

50-59-96/65#, Push Up on Knees

60+-75/55#, Push up on Knees

Basics-Indiv – 5 Rounds 200m Row, 3 Rounds

of Chief rest 2 min btwn

INDIVIDUAL VERSION

Claustrophobia- INDIVIDUAL (AMRAP – Rounds and Reps)

“CLAUSTROPHOBIA”

INDIVIDUAL

5 x 5AMRAP

500/400m Row

Max Rounds of Chief

Rest 1 min between Rounds

[1 Round of “The Chief”]:

3 Power Cleans

6 Push-ups

9 Air Squats

*Score Rounds & Reps of Chief

Subs-Cals on Bike

RX+-135/95#

RX-115/75#

50-59-96/65#, Push Up on Knees

60+-75/55#, Push up on Knees

Basics-Indiv – 5 Rounds 200m Row, 3 Rounds

of Chief rest 2 min btwn