CrossFit Now – CrossFit
WOD
“Again and Again” (Time)
“Again and Again”
On the 10:00 x 3 Rounds:
400 Meter Run
30/24 Calorie Row
200 Meter Single Dumbbell Run
20 Double Dumbbell Squats
Subs:
For Run-500m Row, 25/18 Cal Bike
For Row-Another 400m Run, 20/15 Bike
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10#
Basics-200m Run, 12 Cal Row, 100m FC, 10 DB Squat
DESCRIPTION
* This cardio-heavy interval workout has us beginning a new round every 10 minutes
* You’ll complete the listed work for time and rest with whatever time remains in the window
* New rounds begin on the (0:00-10:00-20:00)
* Record your times for each of the 3 rounds
* Your final score will be the slowest of the 3 rounds
* To get the right stimulus and build in enough rest, these rounds should take 8 minutes or less to complete
* This averages out to 2 minutes or less for each station
* Adjust the weights, reps, or distances as needed to meet this recommendation
RUN
* See “modifications” for running alternatives
ROW
* See “modifications” for rowing alternatives
SINGLE DUMBBELL RUN
* The goal for this station is to run with a moderate weight for all 200 meters
* You can carry the dumbbell however you would like
DOUBLE DUMBBELL SQUATS
* Choose a set of dumbbells that allows you to complete this station within 1-2 sets each round
* With rest coming up after these 20 reps, it may be best to try and hold on unbroken throughout
AFTER PARTY
Body Armor SLRDL DBBP BPT (No Measure)
3 Giant Sets:
9 Single Legged Dumbbell Romanian Deadlifts (Each Side)
15 Double Dumbbell Bench/Floor Press
21 Banded Pull Throughs
Rest 2 Minutes Between Sets