CrossFit Now – CrossFit
WOD
“Big Drip” (AMRAP – Rounds and Reps)
“Big Drip”
AMRAP 20:
200 Meter Run
16/12 Calorie Bike
12 Pull-ups
8 Single Arm Dumbbell Snatches
Subs:
For 200m Run do 250 m Row
For Bike do 16/12 on Rower/Ski
RX+-70/50#, Chest to Bar
RX -50/35#, Chin over bar
50-59-35/20#
60+ -20/15#
Basics-10 AMRAP- 200m Run, 12/9 Cal, 6 Ring Rows, Light DB Snatch
DESCRIPTION
* Cardio, gymnastics, and weightlifting movements are incoporated into this longer AMRAP workout
* Over the 20 minutes of work, we can expect to complete about 4-6 rounds
* If you’re short on machines, stagger heats by 2 minutes
CHEST TO BAR PULL-UPS
* Choose a rep number or variation that allows you to clear this station in 1 minute or less
* For athletes who have no goals of competing, we recommend switching chest to bar pull-ups for chin over bar pull-ups or strict pull-ups
SINGLE ARM DUMBBELL SNATCHES
* We’re going a little heavier than usual with the dumbbell today, but for a smaller number of reps
* Like the chest to bars, choose a number or weight that allows you to clear this station in 1 minute or less
* We’ll alternate arms on every rep for a total of 4 each side
* Both heads of the dumbbell should make contact between the feet in the bottom of each rep
“Big Drip” (AMRAP – Rounds and Reps)
“Big Drip”
AMRAP 20:
200 Meter Run
16/12 Calorie Bike
12 Pull-ups
8 Single Arm Dumbbell Snatches
Subs:
For 200m Run do 250 m Row
For Bike do 16/12 on Rower/Ski
RX+-70/50#, Chest to Bar
RX -50/35#, Chin over bar
50-59-35/20#
60+ -20/15#
Basics-10 AMRAP- 200m Run, 12/9 Cal, 6 Ring Rows, Light DB Snatch
DESCRIPTION
* Cardio, gymnastics, and weightlifting movements are incoporated into this longer AMRAP workout
* Over the 20 minutes of work, we can expect to complete about 4-6 rounds
* If you’re short on machines, stagger heats by 2 minutes
CHEST TO BAR PULL-UPS
* Choose a rep number or variation that allows you to clear this station in 1 minute or less
* For athletes who have no goals of competing, we recommend switching chest to bar pull-ups for chin over bar pull-ups or strict pull-ups
SINGLE ARM DUMBBELL SNATCHES
* We’re going a little heavier than usual with the dumbbell today, but for a smaller number of reps
* Like the chest to bars, choose a number or weight that allows you to clear this station in 1 minute or less
* We’ll alternate arms on every rep for a total of 4 each side
* Both heads of the dumbbell should make contact between the feet in the bottom of each rep