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“Cement Mixer”

CrossFit New England Benchmark WOD

5.3K 22
  • On the 3:00 x 7 Rounds in 21 minutes
  • 400 meter Run
  • 12 Toes-to-Bars

Perform the run and toes-to-bar every three minutes (EMOM style). Score is the slowest of the 7 rounds.

Scaling: We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this. If unable to run, complete one of the following:
500/400 Meter Row
25/18 Calorie Assault Bike
40/28 Calorie Schwinn Bike

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Strategy: There is minimal work work inside on the pull-up bar, plus built in rest. This makes the runs more important, as the majority of the intervals will be spent outside the gym. Push your pace on the runs each round and just get your hands on a bar right when you get inside. With the score being the slowest round, we still want to avoid going all out in round 1, but this workout is a great excuse to reach a little further than usual.

Background: The earliest mention we’ve found of this “Cement Mixer” workout, from April 2011, on the CrossFit New England website. CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron.

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