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Workout Of The Day

Friday 09/18/2020

CrossFit Now – CrossFit

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STRENGTH

Clean and Jerk (13 min to establish set of 3)

CJ C2B CLU T2B (Time)

Clean and Jerks

Chest to Bar

Rest 3 min

6-9-12

Cluster

Toes to Bar

*Total time including 3 min rest

RX- 115/75

RX+- 135/95

M1- 75/55, Jumping PU, KR

M2- 55/45, Ring Rows, Sit Ups

Thursday 09/17/2020

CrossFit Now – CrossFit

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WOD

“Double Agent” (Time)

“Double Agent”

3 Rounds For Time

1,600 Meter Assault Bike

80 Double Unders

400 Meter Run

20 Russian Kettlebell Swings

10 Kettlebell Box Step Overs

30 min Time Cap

Subs

120 Single Jump Ropes

For 1600 Bike – 800m Row

For 400m Run – 500m Row

RX+-70/53#, 24/20″

RX -53/35#, 24/20″

50-59 -35/26#, 20/16″

60+ -26/18# 16/11″

Basics-400 m Row, 30 JR, 200m run, 10 KBS, 10 Step Over, no weight
DESCRIPTION

* This beefy 3-round workout includes a little bit of everything: cardio, gymnastics, and weightlifting

* The intended time range for this workout is between 24-30 minutes (8-10 minute rounds)

* Let’s put a hard time cap of 30 minutes on this workout to keep things on track

* With a longer workout today, we’re going to prioritize warming up and teaching the heavier kettlebell movements

ASSAULT BIKE

* How to change the Assault Bike to meters:
Step 1: Begin by hard resetting the bikes computer. This action is achieved by holding down the ‘STOP’ button until you hear a beep.
Step 2*: Push down the START and ENTER buttons simultaneously until the display reads the word ‘DISTANCE’.
Step 3: Press the UP/DOWN arrows to display the ‘KILOMETERS’ reading (instead of miles) and press ENTER.

* If you’re short on Assault Bikes, stagger athletes by 4 minutes

* See all the way down the page for Assault Bike “modifications”

DOUBLE UNDERS

* If you have 80+ unbroken double unders when fresh, let’s complete this station as written

* If you’re not there yet, choose a variation or rep number that you can complete in 1:30 or less

RUSSIAN KETTLEBELL SWINGS

* Russian Kettlebell Swings finish with the arms parallel to the ground

* Looking to choose a slightly heavier weight that can be completed within 2 sets each round (10-10)

KETTLEBELL BOX STEP-OVERS

* The kettlebell can be held wherever is most comfortable for the step overs (hang, goblet, shoulder…)

* The most important thing on this movement is weight selection and box height

* Choose a weight and height that allows you to clear this station with good technique and without putting the bell down

* You do not have to stand to full extension on top of the box

* You can complete these laterally or facing the box

* Alternate which leg steps up on every rep (5 per side)

Wednesday 09/16/20

CrossFit Now – CrossFit

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WOD

“20 Questions” (Time)

“20 Questions”

For Time:

20 Power Cleans

20 Thrusters

20 Push Press

20 Hang Power Snatches

20 Overhead Squats

20 Front Squats

On the Minute: 5 Burpees

20 min Time Cap

RX+-95/65#

RX -75/55#

50-59-55/45#

60+ -45/35#

Basics-PVC/BB, 10 reps, 3 Burpees
DESCRIPTION

* Today’s workout includes 6 lightweight barbell movements and one bodyweight movement

* The goal of this barbell conditioning piece is to complete the 120 barbell reps for time

* However, 5 burpees at the top of each minute will slow your progress

* After finishing the burpees, you’ll pick up wherever you left off on the barbell

* We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…

* We intended time range of this workout is between 12-18 minutes

BARBELL MOVEMENTS

* While there are 6 total movements, some are more challenging than others

* We want to choose our weight based off the one that is the most challenging for us

* This will likely be the thrusters, overhead squats, or hang power snatches

* Choose a light weight that allows you to complete 25-30 reps unbroken when fresh

* Try to use one barbell weight across, unless there is one movement that is significantly different from the others

* A common example here would be the overhead squats being more challenging than the rest due to mobility

* In this case, you can complete the overhead squats with a lighter bar or simply double up the front squats

BURPEES

* Chest and thighs hit the floor in the bottom

* You can jump-up or step-up off the floor

* Jump to full extension with some air under the feet and a small clap overhead

AFTER PARTY

Body Armor (A) RDL FRBL

Body Armor (A)

2 Sets:

10 Romanian Deadlifts

20 Front Rack Barbell Lunges

Rest 2 Minutes Between Sets

Body Armor (B) RDL FRL

Body Armor (B)

2 Sets:

5 Romanian Deadlifts

10 Front Rack Barbell Lunges

Rest 2 Minutes Between Sets

Try to go up on weight on (B)

Tuesday 09/15/2020

CrossFit Now – CrossFit

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WOD

“The Ocho” (Time)

“The Ocho”

On the 4:00 x 8 Rounds:

20/15 Calorie Row

200 Meter Run

*Score is slowest of 8 Rounds

Subs

For Row – 12/9 Bike

For Run – 250m Run

RX+-Same as RX

RX -As Written

50-59-Same as RX

60+ -15/12 Cal Row

Basics, 9 Cal Row, 100m
DESCRIPTION

* Today’s workout is an interval piece that includes 2 monostructural movements

* You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window

* Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio

* With a good amount of rest built in, the goal is to move with a sense of urgency during the work interval

* Record your time for each interval, as your final score will be the slowest of the 8 rounds

* Rounds begin on the 0-4-8-12-16-20-24-28

AFTER PARTY

MIDLINE STREGNTH KB FARMERS CARRY 1 ARM OHC (3 Rounds, enter KB weight used)

100 Feet Double KB Farmers Carry

50 Meter Single Arm Overhead Carry (Left)

50 Meter Single Arm Overhead Carry (Right)

Rest 2 Minutes Between Sets

MIDLINE WORK WSU VUP SU (Time)

Midline

1 Round:

40 Weighted AbMat Sit-ups (KB)

40 V Ups

40 AbMat Sit-ups

RX-53/35

M1- 35/26

M2- 26/18

Monday 09/14/20

CrossFit Now – CrossFit

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WOD

“Big Baller” (AMRAP – Rounds and Reps)

“Big Baller”

AMRAP 18:

50 Wallballs

40/30 Calorie Assault Bike

30 Deadlifts

20 Double Dumbbell Push Presses

10 Dumbbell Push Up Renegade Rows

Subs:

40/30 Cal on Bike or 400m Run

RX+-20/14#, 10/9′, 225/155# 50/35#,

RX -20/14#, 10/8′, 155/105#, 35/20#

50-59-14/10#, 10/8′, 105/75#, 20/15#

60+ -10/6#, 10/8′, 75/55#, 15/10#

Basics-9 AMRAP, 25 WB, 15 Cal, 15 DL, 10 DB PP, 5 RR
DESCRIPTION

* The majority of this longer AMRAP workout is spent on moderately loaded weightlifting movements

* On top of the bike calories, we’ll lift three different weighted objects: a medicine ball, a barbell, and a set of dumbbells

* The name of the game today is chipping away at manageable sets to keep steadily inching forward

* The goal is to choose weights and variations that allow you to complete 1 to 1.5 rounds today

WALLBALLS

* Choose a weight you can cycle for 50+ unbroken reps when fresh

* Men throw to a 10 foot target

* Women throw to a 9 foot target

DEADLIFTS

* Choose a moderate weight that you can cycle for 25+ reps unbroken when fresh

DOUBLE DUMBBELL PUSH PRESS

* Choose a pair of dumbbells that allows you to clear this station in 2-3 sets

* Note that there is no re-bend of the knees after driving the weight overhead

* Click Here to see a demo video

DUMBBELL RENEGADE ROWS

* The Renegade Row combines upper body pushing and pulling into 1 movement

* 1 Rep = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row

* This should be a weight that you can complete with in 2 sets (5-5)

* Full range of motion standards include:

* Chest makes contact with the floor between the dumbbells

* One head of the dumbbell makes contact with the shoulder at the top of the row

AFTER PARTY

High Hang Squat Snatch

High Hang Squat Snatch (Pockets)
0:00-4:00

Hang Squat Snatch (Hang Squat Snatch (Above Knees))

ABOVE THE KNEES
4:00-8:00

Low Hang Squat Snatch

Low Hang Squat Snatch (Below Knees)
8:00-12:00

Sunday 09/12/2020

CrossFit Now – CrossFit

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WOD

“No Handlebars” (Time)

“No Handlebars”

For Time:

1,500/1,200 Meter Row

100 Double Unders

50/35 Calorie Assault Bike

100 Double Unders

1,500/1,200 Meter Row

*200 Singles

27 min Time Cap

Sub:

Row = 1200m Run or 75/50 Cal Bike

Bike= 800m Run or 75/50 Cal Row

RX+-Same as RX

RX -As Written

50-59 As Written

60+ -100 Singles

Basics-700m Row, 75 Jump Ropes, 20 Cal Bike

Saturday 09/12/2020

CrossFit Now – CrossFit

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WOD

“Mirror, Mirror” (Time)

“Mirror, Mirror”

For Time:

800 Meter Run

21 Dumbbell Squat Cleans

400 Meter Run

40 Pull Ups

400 Meter Run

21 Dumbbell Squat Cleans

800 Meter Run

30 min Time Cap

Sub:

1000/500m Row, 50/35 &25/18 Cal Bike

RX+-50/35#, Strict Pull Ups

RX -35/20#

50-59 -20/15#, Just DB Power Cleans, jumping pull ups

60+ -15/10#, DB Power Cleans, 400m, 200m Runs, ring rows

Basics-200m/100m Runs, 20 Ring Rows

light DB power cleans