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Workout Of The Day

Tuesday 08/02/22

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 2 Strict Presses. In Part 2 Athletes will complete an ascending rep scheme of Thrusters, completing a set of Double Unders before each set on the barbell. Athletes will begin the workout with a set of 30 Double Unders and 1 Thruster, then 30 Double Unders again and 2 Thrusters. Athletes will add one Thruster every round while the number of Double Unders stays the same until 10:00 have passed.

STIMULUS: “Tenfold” is a Sprint Threshold workout.

STRATEGY: Athletes should complete every set of 30 Double Unders in 0:30 or less. Athletes should be able to complete 1 Thruster every 0:05 or less.

SCALING: Athletes should choose a weight for the thrusters that they can confidently complete a set of 10 with, even when tired.

SCORING: In Part 1 Athletes score will be the lowest weight they use in a working set. In Part 2 athletes score will be their total rounds + reps. Athletes should aim to complete the round of 10 Thrusters.

EFFICIENCY TIPS

-Big shoulder day, stay relaxed on the double unders, the less tension today the better

-Take intentional breaths before picking up the barbell each time, we’re aiming to to do most sets unbroken

Sunday 07/31/2022

CrossFit Now – CrossFit

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Sweaty Sunday 4 – RUN (Time)

“Sweaty Sunday”” [RUN]

2 Sets:

500 Meters at Easy Pace

400 Meters at Fast Pace

400 Meters at Easy Pace

300 Meters at Fast Pace

300 Meters at Easy Pace

200 Meters at Fast Pace

200 Meters at Easy Pace

100 Meters at Fast Pace

100 Meters at Easy Pace

Rest 5 Minutes Between Sets

Sweaty Sunday 4 – ROW (Time)

“”Sweaty Sunday” [ROW]

2 Sets:

625 Meters at Easy Pace

500 Meters at Fast Pace

500 Meters at Easy Pace

375 Meters at Fast Pace

375 Meters at Easy Pace

250 Meters at Fast Pace

250 Meters at Easy Pace

125 Meters at Fast Pace

125 Meters at Easy Pace

Rest 5 Minutes Between Sets

Sweaty Sunday 4 – BIKE (Time)

“Sweaty Sunday”” [BIKE]

2 Sets:

1,250 Meters at Easy Pace

1,000 Meters at Fast Pace

1,000 Meters at Easy Pace

750 Meters at Fast Pace

750 Meters at Easy Pace

500 Meters at Fast Pace

500 Meters at Easy Pace

250 Meters at Fast Pace

250 Meters at Easy Pace

Rest 5 Minutes Between Sets”

Saturday 07/30/2022

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: For 30:00 Teams of 3 will keep one partner on the rower and one partner working through 15 Box Jumps and 15 Dumbbell Snatches while the third partner rests. Partners will rotate stations when the partner working through Box Jumps and Snatches finishes their reps. Then that partner will move to the Rower to accumulate calories, the resting partner will begin their Box Jumps and the Rowing partner will rest.

STIMULUS: “Are We There Yet?” is a Sprint Threshold workout.

STRATEGY: 15 Box Jumps and 15 Dumbbell Snatches should be completed in 2:00 or less, meaning the Rowing partner and the resting partner will also spend less than 1:30 at their stations.

SCALING: Athletes should choose a height and number of reps for Box Jumps that they can complete in 1:00 or less. Athletes should choose a weight and number of reps for the Dumbbell Snatch that they can complete in 1 set and in under 0:30.

SCORING: Teams’ score will be their total amount of calories at the end of 30:00.

EFFICIENCY TIPS

-Athletes should push pace knowing they’ll rest half as much time as they work

-Snatches should be unbroken

WOD

Are We There Yet? (AMRAP – Rounds and Reps)

“ARE WE THERE YET?”

AMRAP 30:

Max Calorie Row

Switch After Next Partner Completes:

15 Box Jumps

15 Dumbbell Snatches

* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates

upon completion of the 15th dumbbell snatch

*Score = Total Calories on the Rower

Subs-Max Bike

RX+-50/35#, 24/20″

RX-35/20#, 24/20″

50-59-20/15#, 20/16″

60+-15/10#, Step Ups

Basics-5 Rounds, 200m Row, 10 Box Step

Ups, 10 DB Snatches

Friday 07/29/2022

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: In Part 1 athletes will complete 5 sets of 3 Overhead Squats. In Part 2 Athletes will complete the CrossFit Benchmark “Nancy”. “Nancy” is 5 rounds for time, each round athletes will complete a 400 Meter Run and then 15 Overhead Squats.

STIMULUS: “Nancy” is a Threshold workout.

STRATEGY: Each 400 Meter Run should be completed in 2:00 or less. Each set of 15 Overhead Squats should be completed in 1:30 or less.

SCALING: Athletes should choose a distance for the run that they can complete within the given time. Athletes should choose a weight and number of reps for Overhead Squats that can be completed in 3 sets and within the given time.

SCORING: In Part 1 athletes score will be the lowest weight they use as a working set. In Part 2 athletes score will be the time it takes them to complete the workout.

EFFICIENCY TIPS

-Hold on for big sets on the barbell

-Run is the recovery

STRENGTH

Overhead Squat (5 sets of 3, score is heaviest load)

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX-95/65#

50-59-75/55#

60+-65/45#

Basics-200m Run, 8 OHS w PVC

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX-95/65#

50-59-75/55#

60+-65/45#

Basics-200m Run, 8 OHS w PVC