CrossFit Now – CrossFit
WOD
“Kick Start” T2B DBSU DBFC (AMRAP – Rounds and Reps)
“Kick Start”
AMRAP 16
3 Toes to Bar
10 Single Dumbbell Box Step Ups
100m Farmer Carry (1 DB)
6 Toes to Bar
10 Single Dumbbell Box Step Ups
100m Farmer Carry (1 DB)
9 Toes to Bar
10 Single Dumbbell Box Step Ups
100m Farmer Carry (1 DB)
[Add 3 Toes to Bar Each Round]
RX+-50/35#
RX -35/20#
50-59 -20/15#, Hanging Knee Raises
60+-15/10#, Sit Ups
Basics-8 AMRAP – light DB, Sit Ups/Vups
DESCRIPTION
Todays triplet workout has a bodyweight focus and targets the core, shoulders, and legs
While the DB Step Ups and the Farmer Carry will remain the same, the toes to bar will climb by 3 reps each round
Your score at the end of the 16 minutes is total rounds + reps
For Example: If you finish the round that began with 18 toes to bar and complete 3 toes to bar into the round of 21, your score would be 18+3
Only count fully completed Farmer’s Carries
You can expect to get either to or through the round of 18 toes to bar at the end of 16 minutes
TOES TO BAR
If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written
If you’re not there yet, consider reducing the volume each round or choose a sub from “modifications”
If you’re adjusting the volume, you could climb by 1-2 reps each round instead of 3:
Climb By 1’s: 1-2-3-4-5…
Climb By 2’s: 2-4-6-8-10…
DUMBBELL BOX STEP UP
The Box Step Ups are completed with 1 dumbbell. You can choose to hold the dumbbell in any position.
At the stop of each rep hips should be fully extended.
Alternate which leg you are stepping up with.
FARMER’s CARRY
The Farmer’s Carry will be completed with 1 dumbbell. The dumbbell should be carried on your side with arm fully extended. Switching hands with the dumbbel is allowed.
AFTER PARTY
Row Cond – 4 x 30 Row 1 rest, 15 Row 30 rest (8 Rounds for time)
Row Conditioning
4 Rounds:
30/21 Calorie Row
Rest 1 Minute
15/12 Calorie Row
Rest 30 Seconds
Score is time for each 30/21 row and each 15/12 row