CrossFit Now – CrossFit
WOD
“That Escalated Quickly” (Time)
“That Escalated Quickly”
For Time:
3 Rounds:
15 Front Squats
25 Double Unders (40 singles)
1,000/800 Meter Row
3 Rounds:
12 Thrusters
25 Double Unders (40 singles)
1,000/800 Meter Row
3 Rounds:
9 Hang Squat Clean Thrusters
25 Double Unders (40 singles)
25 min Time Cap
Subs-50/35 Calorie Bike or 800m Run
RX+-95/65#
RX-75/55#
50-59-65/45#
60+-55/35#, 40 Singles, 800/600m Row
Basics-1 Round of each, 500m Row PVC/BB, 40 Singles
DESCRIPTION
3 sets of 3 rounds of barbell movements and jump rope are separated by mid-range efforts on the rower
The workout flows like this:
15 Front Squats
25 Double Unders
15 Front Squats
25 Double Unders
15 Front Squats
25 Double Unders
1,000/800 Meter Row
12 Thrusters
25 Double Unders
…
Expect this workout to take between 18-25 minutes to complete
BARBELL MOVEMENTS
We’ll use one barbell weight for all three movements
As the range of motion increases, the reps will drop
Choose a lighter load that allows you to complete each round within 2 sets
DOUBLE UNDERS
Choose a rep number or variation that takes 30 seconds or less to complete