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Workout Of The Day

Saturday 10/30/2021

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Athletes will complete 10 down to 1 Double Dumbbell Squats- After every set athletes will complete 1 Rope Climb and a 50 Meter Dumbbell Farmer’s Carry.

STIMULUS: “ALL SHOOK UP” is a GRIND

STRATEGY: Athletes should go unbroken sets on Double Dumbbell Squats, 0:30 or less on each Rope Climb and no breaks on the 50 Meter Farmer’s Carry.

SCALING: Athletes should choose a dumbbell weight that allows them to go unbroken in all sets. Athletes should choose a Rope Climb variation they can do in 0:30 or less. Athletes should choose a dumbbell weight that requires no breaks on the Farmer’s Carry.

SCORING: Athletes score is the time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes.

EFFICIENCY TIPS

-Unbroken Squats breathing at the top of every rep

-Athletes should take their time to get knees high and secure a strong foot clamp

-Athletes can hook grip on the Famer’s Carry

-Coach athletes to move fast on the Farmer’s Carry while maintain good posture and a tight core

WOD

“All Shook Up” (Time)

“ALL SHOOK UP”

For Time:

10-9-8-7-6-5-4-3-2-1:

Double Dumbbell Squats

After Each Round:

1 Rope Climb

50 Meter Dumbbell Farmers Carry

(Out either door to the Fence and back)

22 min Time Cap

RX+-50/35#

RX-35/20#

50-59-20/15#, 3 Renegade Rows

60+-15/10#, 3 Renegade Rows

Basics-6-5-4-3-2-1 , 3 Renegade Rows

Friday 10/29/2021

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Athletes will complete two AMRAP7’s separated by 6 minutes of rest. In the first AMRAP7, athletes will complete as many Power Snatches as possible while doing 7 Toes to Bar on the minute. In the second AMRAP7, athletes will complete as many Bar-Facing Burpees as possible while doing 7 Push Press on the minute. We can have athletes OVERLOAD their barbell movements.

STIMULUS: “I LOVE THIS BAR” is a Sprint workout.

STRATEGY: Athletes should choose a rep range of Toes to Bar and Push Press that they can do unbroken on the minute.

SCALING: Athletes can reduce reps on Toes to Bar and Push Press to maintain unbroken sets in the workout.

SCORING: Athletes will log Reps or Power Snatches and Reps of Bar-Facing Burpees. Athletes overall score is Sum Total Reps.

EFFICIENCY TIPS

Athletes can complete steady singles on the Power Snatch building in speed over the 7 minutes and attempting to hold on for the last 0:15-0:30.

-Unbroken Toes to Bar

-Athletes should hold a steady pace on Bar-Facing Burpees. Building in speed over the 7 minutes with a sprint to the finish.

-Unbroken Push Press

STRENGTH

3: Power Snatch (2 sets of 3 reps (Score is heaviest))

3: Push Press (2 sets of 3 reps (Score is heaviest))

WOD

“I Love This Bar” (2 Rounds for reps)

“I LOVE THIS BAR”

AMRAP 7:

Power Snatches

On the Minute:

7 Toes to Bar

Rest 6 Minutes

AMRAP 7:

Bar-Facing Burpees

On the Minute:

7 Push Press

*Score = Total Power Snatches & Total Bar Facing Burpees

RX+-115/85#

RX-95/65#

50-59-75/55#, Hanging Knee Raises

60+-65/45#, Sit Ups

Basics-PVC/BB, Sit Ups , 5 Burpees

Thursday 10/28/2021

CrossFit Now – CrossFit

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DESCRIPTION

Attempt each lift ONLY 3 times.

MUST be done in the order of Back Squat then Shoulder Press then Deadlift

The weight must increase after each successful attempt at each movement.

The weight may not be decreased after the first attempt. A failed rep counts as an attempt.

Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session

Score is the sum of the best of all three lifts.

Good Score for “CrossFit Total”
–

Beginner: <500/<300 lb

Intermediate: 600-800/300-500 lb


Advanced: 800-1,000/500-700 lb


Elite: 1,000/700+ lb

EFFICIENCY TIPS

“CrossFit Total” should feel heavy and slow. There should be several minutes of rest during the WOD. You should feel mentally exhausted at the end of “CrossFit Total” due to the number of times you have to come face to face with maximal loads.

The first attempt should be a weight you know you can lift for three repetitions. The second attempt should be a heavy single. The third attempt should be a heavier single, based on your performance from the previous two attempts.

If you’re brand new to the movements, increase the reps and decrease the load so you can practice the movements; but if you have some experience with these lifts, complete the WOD as prescribed and use it to measure your personal strength gains over time.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

DESCRIPTION

STRUCTURE: Athletes will complete 5 Rounds of 1k Run and 30 Wall Balls.

STIMULUS: “5K(AREN” is a Pacer workout.

STRATEGY: Athletes should aim to run each 1k in around 5:00-6:00 and Wall Balls in 1:00-1:30

SCALING: Athletes can scale back the Run distance or lighten the weight for the Wall Balls

SCORING: Today’s workout is scored by the time it takes athletes to complete the workout. Athletes should aim to finish in 30-40 minutes.

EFFICIENCY TIPS

-Athletes should aim to build in speed on their Runs with their last 1k Run being their fastest

-Athletes should run at a pace that allows them to immediately start Wall Balls

-Athletes should plan to complete their Wall Balls in 1-3 quick sets

WOD

“5K(Aren) (Time)

“5K(AREN)”

For Time

5 Rounds:

1k Run (800m+200m)

30 Wall Balls

Time Cap: 40 Minutes

Subs

1250m Row or 2500m Bike

RX+-Same as RX

RX-20/14#, 10/9′

50-59-14/10#, 10/8′, 800m run or 1000m Row

60+-10/6#, 10/8′, 600m Run or 800m Row

Basics-500m Row and 15 WB

Wednesday 10/27/2021

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: On the 2:30 for 10 Rounds, athletes will complete 10 Hang Power Cleans, 30 Double Unders, and a 500 Meter Bike.

STIMULUS: “ON REPEAT” is a Threshold workout. . . not a sprint!

STRATEGY: Athletes should be able to complete Hang Power Cleans unbroken, complete Double Unders in 30-40 seconds, and 500 Meter Bike in under 1:15.

SCALING: Athletes should choose a weight light enough to go unbroken all 10 Rounds, make sure athletes learning Double Unders cap their efforts at 0:30, and some athletes may need to reduce the Bike distance to finish in under 1:15.

SCORING: For today’s score, athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.

EFFICIENCY TIPS

“ON REPEAT”

-Unbroken Hang Power Cleans

Breathe and Relax on the Double Unders capping at 0:40

-Push the Bike

-Remind athletes to pace appropriately because they won’t have much rest between the Bike and HPC

WOD

“On Repeat” (10 Rounds for time)

“ON REPEAT”

On the 2:30 x 10 Rounds:

10 Hang Power Cleans

30 Double Unders (45 singles)

500 Meter Bike

*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.

Subs

250m Row or 200m Run

RX+0135/95#

RX -115/85#

50-59 -95/65#

60+ -75/55#, 30 Jump Ropes

Basics-PVC/BB 15 Jump Ropes, 150m Row

Tuesday 10/26/2021

CrossFit Now – CrossFit

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DESCRIPTION

STRUCTURE: Part 1, athletes will do 5 sets of 3 Overhead Squats on the 1:00. Athletes can build. For time, athletes will complete 21 Overhead Squats, 800 Meter Run, 18 Overhead Squats, 600 Meter Run, 15 Overhead Squats, 400 Meter Run, 12 Overhead Squats, 200 Meter Run, and end with 9 Overhead Squats.

STIMULUS: “NEGATIVE NANCY” is a Threshold workout.

STRATEGY: Today’s barbell should be light and athletes should be able to complete Overhead Squats in 3 sets or less. Athletes should be able to run 800 Meters in 6:00, 600 Meters in 4:30, 400 Meters in 3:00, and 200 Meters in 1:30 (during the workout)

SCALING: We can talk to athletes about scaling back the run distance if needed

SCORING: Today’s score is the time **it takes athletes to complete the workout. Athletes should finish between 15-20 Minutes. In Part 1, athletes’ scores will be **Heaviest Load.

EFFICIENCY TIPS

-Athletes should try to hold on for bigger sets on Overhead Squats

-Athletes should pace the Run in a way that allows them to get right into Overhead Squats when they return

-Athletes can try to increase their Run speed as the distance decreases

STRENGTH

3: Overhead Squat (5 EMOM x 3 – Score Heaviest)

WOD

“Negative Nancy” (Time)

“NEGATIVE NANCY”

For Time:

21 Overhead Squats

800 Meter Run

18 Overhead Squats

600 Meter Run

15 Overhead Squats

400 Meter Run

12 Overhead Squats

200 Meter Run

9 Overhead Squats

Time Cap: 22 min

Subs

1000/750/500/250 Row, 2000/1500/1000/500m Bike

RX+-Same as RX

RX-95/65#

50-59-75/55#

60+-65/45#, Back Squat

Basics-11-9-7-5-3 OHS PVC, 400/300/200/100m

Monday 10/25/2021

CrossFit Now – CrossFit

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DESCRIPTION

WORKOUT BRIEF [0:00 – 5:00]

STRUCTURE: 4 Rounds for Time of 500 Meter Row, 12 Burpee Pull-ups and 21 Box Jumps. Athletes can jump directly into the Pull-up after the Burpee.

STIMULUS: “GOOD & PLENTY” is a Threshold workout.

STRATEGY: Athletes should be able to complete the Row in 2:30, Burpee Pull-ups in under 1:30, and the Box Jumps in under 1:00.

SCALING: Athletes should scale the Row distance to complete in under 2:30.

SCORING: Today’s score is the time it takes athletes to complete the workout. Athletes should aim to be done in 15-20 Minutes.

EFFICIENCY TIPS

-Athletes should aim to get faster each round on the Row

-Athletes should move at a pace on the Burpee Pull-ups that they don’t need to break

-Athletes can move at a quick and efficient pace on the Box Jumps

WOD

“Good & Plenty” (Time)

“GOOD & PLENTY”

For Time

4 Rounds For Time:

500 Meter Row

12 Burpee Pull-ups

21 Box Jumps

Time Cap: 22 min

Subs

400m Run or 1000m Bike

RX+-Same as RX

RX -24/20″

50-59-20/16″, Burpee Jumping PU

60+-Step Ups, Burpee Ring Rows

Basics-250m Row, 6 Burpee RR, 10 Step Ups

Sunday 10/24/2021

CrossFit Now – CrossFit

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DESCRIPTION

DESCRIPTION

* Finishing out the week with a 3-station chipper workout

* While there are two weightlifting movements and one cardio movement, you’ll likely spend just as much time on the cleans and step-ups as you did on the bike

* We expect this piece to take between 10-15 minutes to complete

SINGLE DUMBBELL BOX STEP-UPS

* You can hold the single dumbbell wherever is most comfortable during this station (hang, shoulder, goblet)

* This should be a challenging weight, but one that allows for at least 10 reps at a time (3 sets total)

* Alternate legs every rep for a total of 15 each side

* Finish on top of the box with the body at full extension

POWER CLEANS

* Choose a weight here that you could could cycle for 12+ unbroken reps when fresh

* Within the workout today, we’re looking for very fast singles or quick sets

* To put a number to it, this should be a station you can finish in about 3 minutes (10 reps on the minute)

WOD

“Triple Crown” (Time)

“Triple Crown”

For Time:

3,000 Meter Assault Bike

30 Single Dumbbell Box Step-ups

30 Power Cleans

17 min TIme Cap

Subs:

1500m Row or 1200m Run

RX+-70/50#, 24/20″, 135/95#

RX -50/35#, 24/20″, 115/75#

50-59-35/20#, 20/16#, 95/65#

60+ -20/15#, 16/11″, 75/55#

Basics-750m, Row, 30 Step Ups, 30 PC w/PVC/BB