CrossFit Now – CrossFit
WOD
“Buttercup” (5 Rounds for weight)
“Buttercup”
On the 3:00 x 5 Rounds:
12 Renegade Rows Video
25 AbMat Sit-ups
5 Deadlifts
* Score is WEIGHT of Deadlift
RX+-50/35#
RX -35/20#
50-59 -20/15#
60+ -15/10#
Basics-10-8#, 10 Sit Ups, 5 DL w/ PVC/BB
Score is time not weight
DESCRIPTION
* Today’s workout combines strength, skill, and conditioning into an interval style format
* A new round begin every 3 minutes [0-3-6-9-12]
* After completing the 3 stations, you’ll rest with whatever time remains in the window
* Your score for each round is the weight lifted on the deadlifts
* The goal is to build to a heavy set of 5 over the 5 rounds
* There is no time score, but we want these rounds taking no longer than 2:15 to complete (45 second average per station)
* This will ensure the right stimulus and give you at least 45 seconds to change out your barbell weight
DEADLIFTS
* We’ll build in weight with each round
* A good place to start will likely be around 65-70% of your 1RM Deadlift
* We’ll have some time after teaching points to build up and feel out a proper opening weight
* All 5 reps are designed to be completed unbroken
RENEGADE ROWS
* Choose a weight that will let you complete this station unbroken or stopping only once.