CrossFit Now – CrossFit
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