CrossFit Now – CrossFit
WOD
“Litter Box” (Time)
“Litter Box”
3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Deadlifts
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Deadlifts
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Deadlifts
27 min Time Cap
Subs:
40/30 Cal Bike
600m Run
RX+-24/20″, 155/105#, 50/35#
RX -24/20″, 105/75#, 35/20#
50-59 -20/16″, 75/55#, 20/15#
60+ -Step Ups, 55/45#, 15/10#
Basics-2 Rounds, Burpee Box Step Ups,Light DB, PVC/BB DL
DESCRIPTION
* Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout
* You’ll complete all three rounds of 3-6-9 before advancing to the rower
* The small rep numbers in the 3 rounds of 3-6-9 ideally allow for large, unbroken sets throughout
* We expect this workout to take 15-25 minutes to complete
BURPEE BOX JUMPS
* Face the box in the burpee portion of the movements (no lateral reps)
* You can jump-up or step-up off the floor
* Jump-up to the box for “RX”
* Stand to full extension at the top of each rep
DOUBLE DUMBBELL FRONT SQUATS
* Choose a moderate set of dumbbells that ideally allows you to complete each set of 6 unbroken throughout the workout
* This should be a load that you could cycle for 25+ reps unbroken when fresh
DEADLIFTS
* Choose a moderate barbell weight that ideally allows you to complete each set of 9 unbroken throughout the workout
* This should be a load that you could cycle for 30+ reps unbroken when fresh