CrossFit Now – CrossFit
WOD
“Dumbo” (Time)
“Dumbo”
5 Rounds
21/15 Calorie Bike/Ski
18 Alt Dumbbell Power Snatches
15 Burpees
12 Single Dumbbell Box Step-ups
25 min CAP
30/24 Calorie Row or 300m Run
RX+-50/35#, 24/20″
RX-35/20#, 24/20″
50-59 -20/15#, 20/16″
60+ -15/10#, 16/11″
Basics-3 Rounds Light DB, 10 Cal, 8 Snatches, 7 Burpees, 6 Step Ups.
DESCRIPTION
Today’s workout combines odd-object weightlifting with machine and bodyweight movements
This longer 5-rounds piece has a 25 minute time cap [5 minutes per round average]
The rough time line we’re looking for at each movement to finish under the cap looks like this:
Bike/Ski/Row?Run: ~2 Minutes
Dumbbell Snatch: ~1 Minute
Burpees: ~1 Minute
Step-ups: ~1 Minute
Choose rep numbers, weights, and variations that ideally allow you to complete the workout within this time frame
If you finish the workout, note your time to completion in the scoring section
If you don’t finish the workout, add :01 for every rep not completed to the 25 min time cap
ALTERNATING DUMBBELL POWER SNATCHES
Alternate hands every rep for a total of 9 each side
Choose a weight that you could complete for 30+ reps unbroken when fresh
SINGLE DUMBBELL BOX STEP-UPS
You can hold the dumbbell however you’d like for this station (hang, shoulder, goblet)
Alternate legs every rep for a total of 6 each side
Use a weight and height that allows you to complete each round with 1 break max
BURPEES
These are regular burpees
You can jump-up or step-up off the floor
Finish at full extension with some air under the feet and a small clap overhead
AFTER PARTY
“Body Armor” DB Bear Crawl (Time)
Body Armor
For Time
200′ Double Dumbbell Bear Crawl Video