CrossFit Now – CrossFit
“Opposite Day DBS PUSH DB HCJ BURP (Time)
“Opposite Day”
30-20-10:
Alternating Dumbbell Power Snatches
Push-ups
Directly Into…
10-20-30:
Alternating Dumbbell Hang Clean and Jerks
Burpees
*26 min Time Cap
RX+-50/35#
RX -35/20#
50-59 -20/15#, Push Ups on Knees
60+ -15/10# Push Ups on Knees
Basics- 12-8-4 PU on knees
4-8-12
DESCRIPTION
We’ll work through back-to-back couplet workouts that combine a dumbbell movement with a “floor” movement
You’ll start off by completing all the reps of power snatches and push-ups in part 1 before advancing to part 2
There is no rest between part 1 and 2 – you’ll move directly from one to the next
Your score is the total time it takes to complete the 240 reps
The intended time range for this workout is between 14-24 minutes
ALTERNATING DUMBBELL POWER SNATCHES
Alternate hands each rep for a total of 15-10-5 each side
Both heads of the bell should make contact with the floor
Choose a weight for both dumbbell movements that you can complete for 30+ reps unbroken when fresh
You can also adjust the reps as needed [21-15-9, 15-12-9…]
ALTERNATING DUMBBELL HANG CLEAN AND JERKS
You’ll also switch hands every rep on the hang clean and jerks
For the hang clean, swing the bell between the legs like a kettlebell swing
For the jerk, you can push press or push jerk the weight overhead
Click Here to see a demo video
PUSH-UPS
If you have over 30 push-ups unbroken when fresh, let’s complete this piece as written
If you’re not quite there, consider reducing the reps or choosing a modification
Completing this station as 21-15-9 reduces the reps from 60 to 45
BURPEES
The burpees today are standard burpees
The chest and thighs make contact with the ground in the bottom
You can jump or step up off the floor
Finish the movement at full extension with some air under the feet and a clap overhead