CrossFit Now – CrossFit
WOD
“Round or Applause” (Time)
“Round of Applause”
4 Rounds For Time
12/9 Calorie Assault Bike
30 Single Dumbbell Power Snatches
12/9 Calorie Assault Bike
30 Step-Back Lunges*
Round 1: Bodyweight Lunges
Round 2: Jumping Lunges
Round 3: Single Dumbbell Goblet Lunges
Round 4: Single Dumbbell Overhead Lunges
30 min Time Cap
Subs
15/12 Calorie Row or 200m Run
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10#. Air Squats, Jumping AS, Goblet Squats, OHS Squat
Basics-10 Cal Row, 12 Snatches, 12 Lunges
10/8# DB
DESCRIPTION
All we need is a single dumbbell and a bike for this 4 round workout
The first two rounds of lunges will be unweighted, while the last two are weighted
The variation will become more difficult with each round
Expect this piece to take around 20-25 minutes to complete
Let’s cap this workout at 30 minutes
SINGLE DUMBBELL POWER SNATCHES
Switch arms every rep for a total of 15 each side
Choose a weight that allows you to clear this station in 1:30 or less
STEP BACK LUNGES
Switch legs every rep for a total of 15 each side
Our variation of lunge will change with each new round
Choose loads for the weighted lunges that allow you to clear:
Goblet Lunges: In 2-3 Quick Sets (15-15 or 10-10-10)
Overhead Lunges: 4-6 Quick Sets (8-8-7-7 or 5’s)