CrossFit Now – CrossFit
“Five Below” DU DBBURP FS THRUS CLUST (3 Rounds for reps)
“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders (150 singles)
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters
RX+-50/35#
RX -35/20#
50-59-20/15# Step over DB Burpees
60+ -15/10# Just Burpees 100 Singles
Basics -50 Singles, then 2 rounds.. not max rounds for each AMRAP
DESCRIPTION
5 Minutes on and 5 minutes off in today’s fast paced intervals
With rest built in, we’re looking to bring the effort with each round
After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement
Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps
DOUBLE UNDERS
You won’t return to the double unders after completing the listed work in each AMRAP
To make sure we have enough time for the scored portion of the workout, let’s cap this station at 2 minutes
Choose a rep number or variation from “subs” that will allow you to accomplish this
DUMBBELL MOVEMENTS
Each dumbbell movement involves a squatting pattern
As the reps decrease, the complexity of the movement will increase
We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)
This should be a load that allows you to complete at least 9 clusters unbroken when fresh
Within the workout, we’re looking to complete each movement with 1 break max
Click Here to see a demo of the dumbbell cluster
LATERAL DUMBBELL BURPEES
You’ll jump over 1 of the 2 dumbbell for the lateral dumbbell burpees
The feet should pass over the handle of the bell on the jump
Setting the hips up far enough forward in the burpee can be helpful with this
You can jump or step up out of the burpee
There is no need to stand to full extension on the jump over