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Workout Of The Day

Thursday 09/02/2021

CrossFit Now – CrossFit

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DESCRIPTION

Looking to complete 3-4 rounds in our metcon today (3-4 minutes per round)

PUSH JERKS

Choose a heavier weight for “Beef Jerky” that you can complete in 1-2 sets

The push jerk bar comes from the floor in the metcon, so it should be a weight you can clean

KETTLEBELL MOVEMENTS

Choose a weight for the swings and lunges that you can complete in 1-2 sets each round

The kettlebell is held in a goblet position for the reverse lunges

Athletes will complete 7 reps per leg, alternating sides each rep

WOD

REPEAT 08/17/2021

“BEEF JERKY” (AMRAP – Rounds and Reps)

12 min AMRAP

21 Kettlebell Swings

14 Kettlebell Reverse Lunges

7 Push Jerks

RX+- 155/115

RX- 53/35, 135/95

M1- 35/26, 95/65

M2- 26/18, No Weight Lunge, 65/45

Basics-6 AMRAP Light KB, no weight lunges

PVC/BB

Wednesday 09/01/2021

CrossFit Now – CrossFit

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DESCRIPTION

This is a Heavy Day. You can choose to do the endurance WOD “Boat Shoes” instead. The warm up and movement prep will geared to the Hang Squat Clean

Category: Heavy.

Goal: To lift as heavy as possible with sound mechanics. Increase loads every set. Critical squat points of performance include a neutral spine, heels on the ground, knees in line with the toes, full depth, and elbows high!

Score: Log all lifts. Score is heaviest set.

HANG SQUAT CLEAN

We set-up anywhere between the hip and the knee, typically a “mid-thigh” position, jump tall and land small. This is a fast movement and requires a lot of timing and SPEED. Today, we have 5 sets of 3 reps, which will allow for a significant amount of weight. Put mechanics of the lift first, then add more load when appropriate. If we are still working on speed and positioning, up the repetitions to 5 sets of 5 or pause at the bottom of the Squat for :3 before standing up. It is critical that we have a sound Front Squat before adding more and more load.

EFFICIENCY TIPS

As we move into the work sets the jumps in load will be smaller than we used in the warm-up. The first work set is a weight that we could maybe lift for 5 reps, but not 6. Set 2 is a weight we could do for 4, but 5 would be incredibly hard. Set 3 is a weight that we only want to lift for 3 reps and it takes EVERYTHING we have! Sets 4 and 5 are where we can push for a PR or something that we have lifted before, but not in a very long time.

STRENGTH

3: Hang Squat Clean

3: Hang Squat Clean

3: Hang Squat Clean

3: Hang Squat Clean

3: Hang Squat Clean

-OR-

WOD

“Boat Shoes” (Time)

“BOAT SHOES”

1500/1200m Row

1200m Run

Rest 3 Minutes

1000/800m Row

800m Run

Rest 3 Minutes

500/400m Row

400m Run

Subs

RUN/RUN

1200m 3000/2400m Bike

800m -2000/1600m Bike

400m -1000/800m Bike

Tuesday 08/31/2021

CrossFit Now – CrossFit

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DESCRIPTION

STIMULUS

Time: This is a ~13-20 minute workout. Fast athletes will be under 15 minutes.

Category: Threshold/Pacer – Lots of transitions and overlapping muscles used in each movement means that we’re trying to find a pace that we can push a little in each group of movements, and at the same time one that we can sustain over multiple sets of round.

Goal: Anywhere between 15 and 17 minutes is a great goal for this workout.

Score: Total time required to complete the workout.

PUSH PRESS, FRONT SQUAT & BOX JUMP

As there are so few reps for each of these, it makes more sense to talk about each “round” as a unit. A single round (3 Push Press, 3 Front Squat and 3 Box Jumps) should take an athlete no more than :45 seconds, accounting for transition and fatigue. Early rounds will likely be closer to :25 or :30. Weight should never be a factor – there should be no singles or failed reps. If we exceed 1:00 per round, reduce the load and move faster.

ASSAULT BIKE CALORIES

At a pace of 66/62 RPM respectively, 30/24 cals will take ~2:00. Athletes more adept at the Assault Bike will likely take less time. If athletes take longer than 2:30, have them scale the 2nd effort to 24/20, or less. Or, reduce the cals to 24/20 for both bikes.

EFFICIENCY TIPS

“It’s a traaaaaap!” – Admiral Ackbar

This one is sneaky! There are so few reps in each round, one could be forgiven for thinking that there wasn’t a lot of work going on. But let’s write this another way:

For Time:

21-15-9

Push Press

Front Squat

Box Jump

*30/24 Cal Bike between each round

Looks a little different, right? Well, it’s the same amount of work, just with A LOT more transitions. Don’t be fooled into thinking that because the sets are smaller that they’re easier. Fatigue will add up across the rounds, and your ability to minimize REST that happens during those transitions will play a big part in your final time.

Pace yourself. Be steady. Try to recover on the bike, if possible.

WOD

“Bangers and Mash” (Time)

“BANGERS AND MASH”

For Time

7 Rounds:

3 Push Press

3 Front Squat

3 Box Jumps

Then…

30/24 Cal Assault Bike

5 Rounds:

3 Push Press

3 Front Squat

3 Box Jumps

Then…

30/24 Cal Assault Bike

3 Rounds:

3 Push Press

3 Front Squat

3 Box Jumps

Subs

30/25 Cal Row or 400m Run

22 min Time Cap

RX+-115/85#, 30/24″

RX-95/65#, 24/20″

50-59-75/55#, 20/16″

60+-65/45#, Step Ups

Basics-As written but with PVC/BB and 15 Cal Row or 200m Run

Monday 08/30/2021

CrossFit Now – CrossFit

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DESCRIPTION

STIMULUS

Today we will complete “Master of None” and then work to establish a heavy single on deadlift for today until the 20:00 mark

“Master of None” Should take us between 10-15 minutes, giving us 5 minute or more to build to a heavy today.

Category: This is a Threshold workout! Each today is long enough that if we come out at our absolute top speed we’ll have to slow down to continue to move. Take each movement as an opportunity to go slightly faster than we did on the one before. To do this effectively we’ll have to start at a manageable pace on the rower.

Goal: To keep moving through the whole workout today. Break challenging movements into small sets and move consistently through the less challenging ones, ensuring that we’re never standing around recovering, just always making progress.

ROW (3:00-4:00)

60/45 Calories should take 4:00 at the most

If we struggle to complete that amount of work in that time period, reduce the reps, think 50/40 or 45/36.

CHEST TO BAR PULL-UPS (2:00-4:00)

45 Chest to Bar Pull-Ups should take between 2:00-4:00

Chest to Bar ability may vary wildly but make sure athletes can complete 5+ reps every time they hop up to the bar

DEADLIFT (2:00-3:00)

30 Deadlifts should be completed in quick sets of 5 or more

The deadlifts will be our gut check for the day, aiming to clear them in 2-3 minutes, choose a weight on the barbell that you could hold on to for 15+ reps unbroken when fresh.

BAR FACING BURPEES (1:00-2:00)

15 Bar Facing Burpees should take athletes under 2:00

2:00 gives athletes time to do 7-8 reps a minute or 1 every :09

EFFICIENCY TIPS

Think of this workout as a slow build, take the row at a slightly faster than conversational pace, the Chest to bar Pull-Ups in quick sets. Then to finish, hang on for larger sets on deadlifts, knowing the end is near and then the Burpees at full sprint to finish. With that in mind, choose sets on Pull-Ups that allow you to keep moving. Similarly on Deadlifts, load the bar with a weight that allows you to rip off big chunks of the 40 reps at a time. Finish fast on the burpees, with nothing left afterwards, speed will be a measure of effort, sell out.

In the remaining time of the 20:00 clock, establish a heavy Deadlift. Take no more than 5 attempts.

WOD

“Master of None” (Time)

“MASTER OF NONE”

On a 20:00 clock

For Time:

60/45 Calorie Row

45 Pull-ups

30 Deadlifts

15 Bar-Facing Burpees

In Time Remaining Until 20:00:

Work to Establish a Heavy Single Deadlift

Subs

45/36 Cal Bike or 800m Run

RX+-225/155#, Chest to Bar

RX -185/135#

50-59 -155/115#, Jumping PU

60+ -135/95#, Ring Rows, Step Over Burpees

Basics-20 Cal Row, 20 Pull-up, 15 DL PVC/BB

8 Burpee step over PVC

Deadlift

Sunday 08/29/2021

CrossFit Now – CrossFit

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DESCRIPTION

STIMULUS

Time: This is a 15:00-20:00 workout. 1 round should take between 5:00-7:00 with the first round being between 5:00-6:00. Each round should not take 7:00. We will time cap the workout at 20:00 today.

Category: Threshold

Goal: Maintain a tight midline and locked out overhead position when performing the Double Dumbbell Overhead Carry. If you severaly struggle with overhead mobility, use one DB and keep the arm as straight as possible (with a lighter load).

Feel: Grippy and shoulder burn!

Score: Total time it takes to complete the workout.

DOUBLE DUMBBELL OVERHEAD CARRY

A 100m Double Dumbbell Overhead Carry should take less than 2:00. When selecting a load, we should be able to establish a full lockout overhead AND walk at least 50m before resting. If we cannot stabilize overhead for 50m with the selected load, reduce it to a more appropriate load. We are looking to complete 100m with no more than 3 breaks.

DOUBLE UNDER

75 Double Unders should take less than 1:30. Use the clock as a guide for when to move on. Scaling options include reducing the repetitions, attempts/practice in 1:30, or Single Unders.

DOUBLE DUMBBELL BEAR CRAWL

A 50m Double Dumbbell Bear Crawl should take less than 2:00. This movement can feel a little awkward at first, but once you practice it you will figure out the sequence and flow. The shoulders will be toasty at this point in the workout, so breaks will be needed and are encouraged. Think ‘move fast with short bursts’.

PUSH-UP

25 Push-Ups should take less than 1:00 and no more than 1:30. If we cannot clear 25 Push-Ups in 2-5 sets, reduce the number to 20 or 15, and/or lower the knees to the floor or place hands on an elevated surface.

CLASS LOGISTICS

EFFICIENCY TIPS

This is a polarizing workout because it can be completed very quickly if we are strong in the Overhead Carry and Bear Crawl, but if we are not it will hit us hard, quickly, and we will need to rest more than we would like.

The Overhead Carry is very challenging and may fall apart quickly, especially in rounds 2 & 3. If we do not feel “stacked” and the ribs start to flare out/arms start to bend, set the DB’s down and recover before picking them up. It’s integral that we respect the active shoulder and midline stability that the Overhead Carry demands.

It may not be a bad idea to break the Double Unders purposely to give the shoulders a quick break before tackling the Bear Crawl.

You will very likely need to take a few breaks in the Bear Crawl. Try to not push to the point of fatigue in rounds 1 & 2, but dig deep in round 3.

We all know a lot about Push-Ups! You either love them or hate them 😉 Again, try to not go to failure and stick to a set routine that will allow you to keep moving.

“The Grizzly” (Time)

“THE GRIZZLY”

3 Rounds For Time:

100m Double DB Overhead Carry

75 Double Unders (125 singles)

50m Double Dumbbell Bear Crawl

25 Push-Ups

Time Cap 22 min

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#, 75 singles, just bear crawl

Basics-Light DB OH Carry, 75 Singles, Just Bear Crawl, 10 Push Ups on knees

Saturday 08/28/2021

CrossFit Now – CrossFit

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DESCRIPTION

STIMULUS

Time: 20:00

Category: Grind – With both partners working (and no real place to rest), high skill gymnastics AND a moderate-weight barbell complex, this fatigue factor in this workout will be REAL!

Goal: 10 rounds of “Nate” is a great goal for this workout!

Score: Total rounds + reps of “Nate” completed by the team of partners.

RING MUSCLE UP

2 Ring Muscle Ups will take ~:10 unbroken. Every attempt should be made to keep these sets unbroken, though at high fatigue failed reps may force singles. As teaching time is short, athletes who cannot confidently complete at least 1 Ring Muscle Up should scale to Burpee + Strict Pull Up, Burpee + Kipping Pull Up, or Burpees and Ring Rows.

HANDSTAND PUSH UP

4 Handstand Push Ups will take ~:10 when unbroken. Like the RMU, keeping these sets unbroken is a good goal. If athletes will go to singles early in the WOD, scale the volume to 3 reps. As teaching time is short, athletes who cannot confidently complete at least 2 Kipping Handstand Push Ups should scale to 4 moderately loaded Dumbbell Push Press

KETTLEBELL SWING

8 heavy American Kettlebell Swings will take < :30 seconds when unbroken. As this is a heavier kettlebell than we might normally swing, splitting the work into two sets to save on the grip is not a bad plan. Consider scaling loading for athletes who cannot keep the work to 2 sets. RUN
200m Run should take ~:45 seconds, and no longer than 1:00. Athletes who might take longer than 1:00 should consider scaling the distance to 100m.

CLUSTER

This is a low-moderate skill complex consisting of a barbell squat clean directly into a thruster. 3 unbroken Clusters will take roughly :10-:15 seconds. Loading should allow an athlete to complete the reps unbroken for the great majority of the workout.

EFFICIENCY TIPS

This workout is a grinder from the beginning. In workouts where partners swap movements like this, fatigue can set in quickly as neither partner gets a designated opportunity to rest. The pacing on the run should allow an athlete to immediately pick up the barbell.

Rest and transition between the movements in “Nate” can allow an athlete a bit of time to recover, and hopefully to move in unbroken sets, but should not be allowed to stretch out excessively.

Above all else, communicate with your partner, pick a pace from the beginning that allows you to keep moving, and HAVE FUN!

PARTNER VERSION

“Crash Landing” Partner (AMRAP – Rounds and Reps)

“CRASH LANDING”

AMRAP 20:00

Partner 1 – AMRAP of “Nate”:

2 Burpee Pull Ups

4 Handstand Push Ups

8 Kettlebell Swings

Partner 2:

200m Run

3 Clusters

Partners swap places at the completion of the clusters.

Score = Total rounds + rep sof “Nate” completed.

Subs

12/9 Cal Bike 15/12 Calorie Row

RX+-135/95#, 53/35#, Ring Muscle Ups

RX-105/75#, 53/35#

50-59-95/65#, 35/26#, Jumping Burpee PU, Box HSPU

60+-75/55#, 26/18#, Burpee Ring Row, DB PP

Basics-10 AMRAP (Indiv) Light KB, Burpee Ring Row, DB PP

INDIVIDUAL VERSION

“Crash Landing” Individual (AMRAP – Rounds and Reps)

“CRASH LANDING”

AMRAP 20:00

200m Run

3 Clusters

2 Burpee Pull Ups

4 Handstand Push Ups

8 Kettlebell Swings

3 Clusters

Score = Total rounds + reps of “Nate” completed.

Subs

12/9 Cal Bike 15/12 Calorie Row

RX+-135/95#, 53/35#, Ring Muscle Ups

RX-105/75#, 53/35#

50-59-95/65#, 35/26#, Jumping Burpee PU, Box HSPU

60+-75/55#, 26/18#, Burpee Ring Row, DB PP

Friday 08/27/2021

CrossFit Now – CrossFit

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DESCRIPTION

STIMULUS

Time: This is a 12:00-15:00 workout

Category: This is a Threshold workout! Every round begins with a short interval on the bike followed by descending reps on the light barbell. This is an opportunity to come out of the gate under control and push the pace as we advance into the later rounds.

Goal: To keep every round on the bike under 1:00. Choose a weight on the barbell that you could hold on to for 15+ reps unbroken when fresh. Keep the larger sets of 21, 18 and 15 Power Snatches to no more than 3 sets (think sets of 7, 6 or 5). This will keep us moving at a sprint pace through the entire workout.

BIKE

10/7 Calories should take less than 1:00. If we cannot achieve this, reduce the calories to 9/6 or 8/5

POWER SNATCH

All sets of Power Snatches should be completed in 3 sets or less.

Choose a load you could confidently cycle for 15+ reps when fresh.

Think about loading options that you could cycle well for 7 reps in :30…consistently.

EFFICIENCY TIPS

We should aim to start slow and build in intensity throughout the workout.

Hold a consistent pace on the Bike! What feels easy in the first round will not feel quite so amazing in the last round. If athletes feel as though there’s more gas in the tank getting off the Bike, hold on to the bar longer and take less rest in between sets.

Grip and aerobic capacity should be the limiting factor today, not the load being too heavy. Don’t forget to PULL UNDER THE BAR. Yes, it’s light, but more pull up will steal unnecessary energy – be efficient!

WOD

“Lightsaber” (Time)

“LIGHTSABER”

For Time:

21-18-15-12-9-6-3

Power Snatch

Before each set of Power Snatch,complete 10/7 Calorie Assault Bike

Subs

14/10 Cal Row, 100m Run

17 min Time Cap

RX+-Same as RX

RX-75/55#

50-59-65/45#

60+-55/35#

Basics-15-12-9-6-3 PVC/BB