CrossFit Now – CrossFit
DESCRIPTION
* 12:00-18:00 workout
* 50 Double-Unders: ~:30-1:00
* 20 Overhead Squats: 1:00-2:00 (2-4 sets)
* 35/25 Calories Row: 2:00-3:00
* 50 Chest-to-Bar: ~2:00-4:00 (3-5 sets)
* The shoulders will feel the burn on this one!
EFFICIENCY TIPS
* Break up the Double-Unders early if they are going to create a lot of unneccesary fatigue.
* Push on the OHS! After the first set the triceps will get plenty of rest before returning to it at the end.
* For C2B Pull-Ups, if we cannot complete 50 in 3-4 sets, think about going for about 3-4 reps and stay sharp.
* For the row, pick a pace that allows for fast transitions.
WOD
“Underdog” (Time)
“UNDERDOG”
For Time:
50 Double Unders (75 singles)
20 Overhead Squats
50 Double Unders (75 Singles)
35/25 Calorie Row
50 Double Unders (75 Singles)
50 Chest to Bar Pull Ups
50 Double Unders (75 Singles)
35/25 Calorie Row
50 Double Unders (75 Singles)
20 Overhead Squats
19 min Time Cap
Subs
25/18 Cal Bike or 400m Run
RX+-135/95#
RX-105/75#, Chin Over Bar Pull Ups
50-59-75/55#, Jumping PU
60+-65/45#, Ring Rows
Basics-25 Singles, 1/2 all Reps
Ring Rows, PVC/BB
AFTER PARTY
Box Squat (10 min EMOM )
2 Box Squats Every MIn
Keep same weight