CrossFit Now – CrossFit
WOD
“Grip Don’t Trip” AS FC SU FC (Time)
“Grip Don’t Trip”
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry
*If not enough DB, they can use KB
RX+-50/35#
RX -35/20#
50-59 -20/15#
60+ -15/10#
Basics-Start at 30 Sit Ups/100m/40 Squats/100m
and work your way down
DESCRIPTION
The rotation between leg, grip, and core dominant movements in today’s workout allows for a higher intensity despite the high rep volume
Between each set of air squats and sit-ups, you’ll complete a 100 meter farmers carry
We expect this piece to be on the longer side
The intended time range is around 25-30 minutes
FARMERS CARRY
Carry a dumbbell or a kettlebell by your side in one hand
Choose a weight that allows you to complete the 100 meters without dropping
You can also reduce the distance if you have a heavier weight
Switch hands as needed during the walk to stay moving
SIT-UPS
Use and AbMat if you have it, as it allows the abs to fully flex and extend
If you don’t have an AbMat, you can anchor your feet on dumbbells or under the couch