CrossFit Now – CrossFit
WOD
“Underground” DU SU HRPU (Time)
“Underground”
For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups
Every 3 Minutes [Starting at 0:00]:
Either
12/9 Calorie Assault Bike
12/9 Calorie Row
12/9 Calorie Ski
200m Run
Singles 150, 120, 90, 60 30
RX+-Same as RX
RX -As written
50-59 -Push up on knees
60+-Push up knees, singles 100, 80, 60 , 40, 20
Basics
60 JR, 30 SU, 15 HRPU
40, JR, 20 SU, 10 HRPU
20 JR, 10 SU, 5 HRPU
9/7 Cal Row every 3 min
DESCRIPTION
Bike/Ski/Row for calories or.200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
Every 3 minutes [starting at 0:00] you’ll complete 12/9 calories or a 200m run
With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout
This should work out to roughly 1 minute of bike/ski/row/row and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups
Whenever you finish the bike/ski/row/run you’ll pick up wherever you left off in the workout
bike/ski/row/run take place on the [0-3-6-9-12-15-18-21-24-27…]
We’ll cap this workout at 30 minutes
If you hit the cap, put 30:00 as your score and add 1 second for every rep not delivered. Do not count the bike/ski/row/run
DOUBLE UNDERS
If you have 80+ unbroken double unders when fresh, look to complete this station as written
If you’re not quite there, see the “modifications” section for variations and time caps for each round
HAND RELEASE PUSH-UPS
At the bottom of each rep, lift your hands off the ground to stop your momentum before pressing back up
Pick a number or variation that you allows you to clear the first set of push-ups in 1:30 or less
You can complete these from your knees if needed to reduce the weight you are pressing
AFTER PARTY
Gymnastics Skill – HSPU (No Measure)
Gymnastics Skill
on the 0:00, 1:30, 3:00, 4:30, 6:00
Choose your level:
1 Set of Strict Handstand Push-ups
1 Set of Kipping HSPU
:30 of Kipping HSPU attempts
:30 of attempting to get on wall
1 Set of Box HSPU
1 Set of Dumbbell Strict Press
Try to Hold the Same Number Across