CrossFit Now – CrossFit
DESCRIPTION
21:00 workout.
Every 7:00 complete the work written.
Rest until 7:00 expires and repeat for 2 more rounds.
One round should ~5:00. 4:30 will be fast and -6:00, leaving ~1:00-2:30 to rest.
The goal is to sustain a challenging time across all 3 rounds
The score is the slowest round.
As we return to the DB, the movement becomes more complex and the range-of-motion increase, and the repetitions decrease by 2 across the three movements (9-7-5).
This allows for a similar time stimulus for all 3 DB movements (~:30-45).
Loading should push athletes to remain unbroken for all 3 rounds.
EFFICIENCY TIPS
* Maintain an upright torso to counter the amount of trunk flexion on the DB’s. Relax the shoulders. Run at a pace that allows for fast movement on the DB’s. Going :10 slower on the run may allow you to move faster on the DB’s.
* Every time you stand up with the DB’s, brace HARD through the mid-section! The trunk may be slightly rounded due to the height of the DB on the ground, but we should still brace and lift the chest as hard as we can.
* “Party Feet” to save the arms. Move the feet in and out as needed. Reminder: the stance you choose must help you display the points of the performance for that movement. Moving poorly, even though quicker, is not how we achieve long-term health and fitness.
WOD
“Counter Clockwise” (Time)
“COUNTER CLOCKWISE”
On the 7:00 x 3 Rounds:
200 Meter Run
9 Double Dumbbell Burpee Deadlifts
200 Meter Run
7 Double DB Burpee Power Cleans
200 Meter Run
5 Double DB Burpee Clean & Jerks
Subs-250/200m Row or 12/9 Cal Bike
Score is slowest time
RX+-50/35#
RX-35/20#
50-59-20/15#
60+-15/10#
Basics-100m Row/Run, 7- 5- 3
AFTER PARTY
MBSU TGU (No Measure)
Not For Time
21-18-15-12-9:
Med Ball Overhead Sit Ups
After Each Set: 2 Turkish Get-Ups (1/arm)