CrossFit Now – CrossFit
STRENGTH
3: Back Squat (12 E2MOM )
3: Back Squat (12 E2MOM )
3: Back Squat (12 E2MOM )
2: Back Squat (12 E2MOM )
2: Back Squat (12 E2MOM )
1: Back Squat (12 E2MOM )
WOD
“Devil in Disguise” (AMRAP – Rounds and Reps)
“Devil In Disguise”
AMRAP 14:
10 Single Arm Devil Presses (5/5)
10 Single Dumbbell Box Step-ups
10 Toes to Bar
RX+-50/35#, 24/20″
RX-35/20#, 24/20″
50-59-20/15#, 20/16″ Hanging Knee Raises
60+-15/10#, 16/11″, Sit Ups
Basics-7 AMRAP Light DB, Sit Ups
DESCRIPTION
We’ll start this two part training day with 6 sets of back squats
The goal here is to build in weight with each set, working to a heavy single
Set begin every 2 minutes [0-2-4-6-8-10]
Following the squats, we’ll complete a steady 14-minute grind
Athletes can expect to complete around 6-8 rounds
SINGLE ARM DEVIL’S PRESS
Switch arms every rep for a total of 5 each side
Choose a weight that allows you to complete this station in under 1 minute
Click Here for a demo video of this movement
SINGLE DUMBBELL BOX STEP-UPS
Switch legs every rep for a total of 5 each side
Choose a weight and height that allows for unbroken sets of 10
TOES TO BAR
Choose a number or variation that you can complete in 1-2 sets
AFTER PARTY
Stamina Squats 8 min (53-55% 1RM Front Squat)
On the Minute x 8 (4 Rounds):
Minute 1: 5 Front Squats
Minute 2: 10 Back Squats