CrossFit Now – CrossFit
WOD
“Side Effects” (Time)
“Side Effects”
5 Rounds For Time:
5 Deadlifts
20 Double DB 1-Arm Push Press
20/15 Calorie Assault Bike
25 min Time Cap
Subs
30/24 Cal Row
RX+-245/165#, 50/35#
RX -185/135#, 35/20#
50-5-155/105#, 20/15#
60+-135/95#, 15/20#
Basics-5 DL w/ PVC/BB, 10 DB PP, 15 Cal Row
DESCRIPTION
Today’s triplet workout has a moderately heavy, grunt-work feeling to it
The workout leans more into weightlifting movements with the deadlifts and push presses
We can expect this piece to take between 15-25 minutes to complete
DEADLIFTS
Choose a weight that you could cycle for 12+ unbroken reps when fresh
This should be somewhere between a moderate weight and heavy weight
DOUBLE DUMBBELL 1-ARM PUSH PRESS
This movement requires two dumbbells in the front rack
We’ll alternate which bell presses overhead on every rep
Complete 10 reps on each side for a total of 20
Choose a moderate set of dumbbells that allows you to complete each round in 2 sets