CrossFit Now – CrossFit
WOD
“Box Spring” CAL DBCJ DBSU (Time)
“Box Spring”
For Time:
75/50 Calorie Assault Bike/Ski/Row
40 Dumbbell Hang Clean and Jerks
50 Dumbbell Box Step-ups
40 Dumbbell Hang Clean and Jerks
75/50 Calorie Assault Bike/Ski/Row
27 min Time Cap
RX+-50/35#, 24/20″
RX -35/20#, 24/20″
50-59 -20/15#, 20/16″
60+ -15/10#, 11″
Basics-15 Cal Row, 10 CJ, 20 Step Ups, 10 CJ
DESCRIPTION
Finishing out the week with a 5-station chipper workout
The intended time range of this “grunt work” style piece is between 18-25 minutes
DUMBBELL HANG CLEAN AND JERKS
We’ll use one dumbbell and alternate arms every 5 reps on this station
This should be a load that you can complete for 25+ reps unbroken when fresh
Within today’s workout, you should be able to complete at least sets of 10 before breaking
DUMBBELL BOX STEP-UPS
We’ll also use a single dumbbell for the step-up station
Alternate legs every rep for a total of 25 each side
Use a weight and height here that allows you to complete the 50 reps with 1-2 breaks when completely fresh
The front leg should fully extend before the other foot makes contact with the box
Take this into account when determining your weight and height for this movement