CrossFit Now – CrossFit
WOD
“Dirt Devil” DP HOPS DBS (5 Rounds for time)
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses
*Score is SLOWEST of the. 5 rounds
RX+-50/35#
RX -35/20#
50-59-20/15#
60+-15/10#, Step Over
Basics
3 Devil Press, 10 line hops, 10 DB
Squats, 10 line hops, 3 Devil Press
DESCRIPTION
Working through 5 fast paced intervals for today’s conditioning piece
You’ll complete the listed work for time and rest until the next 4-minute window begins
For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
Record your time for each interval, as your final score is the slowest of the 5
Rounds begin on the [0-4-8-12-16]
DUMBBELL MOVEMENTS
Let’s choose one dumbbell weight for both weighted movements today
This weight will likely be chosen off the more difficult movement, the Devil’s Press
This station combines a dumbbell burpee with a double dumbbell snatch
There is no pause at the shoulders on the way up, as the weight should travel overhead in one fluid motion
Choose a moderate weight that allows you to complete the 5 reps in around 30-40 seconds
AFTER PARTY
Body Armor BGM PIST WGB (No Measure)
Body Armor
4 Giant Sets:
40 Banded Good Mornings – https://youtu.be/qS2PveiBtpM
20 Alternating Pistols –https://youtu.be/-e45F_LwXVk
10 Pausing Weighted Glute Bridges –https://youtu.be/DLgAPsiZbQ8
Rest 2 Minutes Between Sets