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WOD

“Big Baller” (AMRAP – Rounds and Reps)

“Big Baller”

AMRAP 18:

50 Wallballs

40/30 Calorie Assault Bike

30 Deadlifts

20 Double Dumbbell Push Presses

10 Dumbbell Push Up Renegade Rows

Subs:

40/30 Cal on Bike or 400m Run

RX+-20/14#, 10/9′, 225/155# 50/35#,

RX -20/14#, 10/8′, 155/105#, 35/20#

50-59-14/10#, 10/8′, 105/75#, 20/15#

60+ -10/6#, 10/8′, 75/55#, 15/10#

Basics-9 AMRAP, 25 WB, 15 Cal, 15 DL, 10 DB PP, 5 RR
DESCRIPTION

* The majority of this longer AMRAP workout is spent on moderately loaded weightlifting movements

* On top of the bike calories, we’ll lift three different weighted objects: a medicine ball, a barbell, and a set of dumbbells

* The name of the game today is chipping away at manageable sets to keep steadily inching forward

* The goal is to choose weights and variations that allow you to complete 1 to 1.5 rounds today

WALLBALLS

* Choose a weight you can cycle for 50+ unbroken reps when fresh

* Men throw to a 10 foot target

* Women throw to a 9 foot target

DEADLIFTS

* Choose a moderate weight that you can cycle for 25+ reps unbroken when fresh

DOUBLE DUMBBELL PUSH PRESS

* Choose a pair of dumbbells that allows you to clear this station in 2-3 sets

* Note that there is no re-bend of the knees after driving the weight overhead

* Click Here to see a demo video

DUMBBELL RENEGADE ROWS

* The Renegade Row combines upper body pushing and pulling into 1 movement

* 1 Rep = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row

* This should be a weight that you can complete with in 2 sets (5-5)

* Full range of motion standards include:

* Chest makes contact with the floor between the dumbbells

* One head of the dumbbell makes contact with the shoulder at the top of the row

AFTER PARTY

High Hang Squat Snatch

High Hang Squat Snatch (Pockets)
0:00-4:00

Hang Squat Snatch (Hang Squat Snatch (Above Knees))

ABOVE THE KNEES
4:00-8:00

Low Hang Squat Snatch

Low Hang Squat Snatch (Below Knees)
8:00-12:00