(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

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