CrossFit Now – CrossFit
WOD
“Gas Pedal” (Time)
“Gas Pedal”
For Time:
15 Burpee Dumbbell Deadlifts
1,500 Meter Assault Bike
12 Burpee Dumbbell Deadlifts
1,200 Meter Assault Bike
9 Burpee Dumbbell Deadlifts
900 Meter Assault Bike
6 Burpee Dumbbell Deadlifts
600 Meter Assault Bike
3 Burpee Dumbbell Deadlifts
300 Meter Assault Bike
22 min Time Cap
Subs:-750-600-450-300-150m Row
RX+-50/35#
RX -35/20#
50-59 -20/15#
60+ -15/10#
Basics – 9-6-3 Burpee DL and Meters on Rower
DESCRIPTION
* We’ll finish out the week with a simple and effective combination of bike meters and burpee dumbbell deadlifts
* The descending rep scheme today will allow us to maintain a relatively high intensity as this workout progresses
* Although a slower cycle time than regular burpees, the added weight will make the burpee dumbbell deadlift a challenging station
* We can expect this couplet to last between 15-20 minutes
BURPEE DUMBBELL DEADLIFTS
* The burpee dumbbell deadlift flows like this:
* Hold the handles throughout the movement
* Chest makes contact with the floor between the dumbbells
* Jump or step the feet to the inside of the dumbbells
* Stand to full extension at the top (no need to jump)
* Choose a moderate set of dumbbells that allows you to clear the set of 15 in roughly 1:30 (1 Rep Every 6 Seconds)