CrossFit Now – CrossFit
WOD
“Head Spin” (Time)
“Head Spin”
For Time:
100 Double Unders
50 Single DB Hang Clean and Jerks
100 Meter Single DB Farmers Carry
80 Double Unders
40 Single DB Hang Clean and Jerks
100 Meter Single DB Farmers Carry
60 Double Unders
30 Single DB Hang Clean and Jerks
100 Meter Single DB Farmers Carry
40 Double Unders
20 Single DB Hang Clean and Jerks
100 Meter Single DB Farmers Carry
10 Single DB Hang Clean and Jerks
20 Double Unders
100 Meter Single DB Farmers Carry
Singles-150/120/90/60/30
25 min Time Cap
RX+-50/35#
RX -35/20#
50-59-20/15#
60+-15/10# 100/80/60/40/20, Singles
Basics-Start at 60 Jump Ropes. Light DB
60 JR/30 CJ, 40 JR/20 CJ, 20 JR/10 CJ
DESCRIPTION
* This workout starts with higher reps and gets progressively lower with each round
* After each set of dumbbell hang clean and jerks is over, we’ll complete a 100 meter single arm farmers carry
* This carry happens 5 times during the workout for a total of 500 meters
* We expect this longer “grind” of a workout to take between 15-25 minutes to complete
SINGLE DUMBBELL HANG CLEAN AND JERKS
* Let’s choose a weight today that allows for 50 unbroken reps when fresh
* We’ll alternate arms every 5 reps today
* You can push press or push jerk the weight overhead
DOUBLE UNDERS
* To complete this station as written, we recommend having at least 75 unbroken double unders
* The opening set of 100 double unders is ideally completed in 2:30 or less
* Reducing the volume, completing 1.5x the amount of single unders can be helpful in getting the right stimulus
SINGLE DUMBBELL FARMERS CARRY
* You can switch hands however you see fit on the farmers carry
* This is ideally the same weight that was used for the hang clean and jerks