CrossFit Now – CrossFit
Time Stimulus: 18:00
Goal: ~3 rounds (1 round = 6:00-7:00)
3 rounds is a 6:00 round. This means ~1:30 per movement, which is moving at a very fast rate.
Most athletes will be pushing to complete 3 rounds. Faster athletes may look to get as many reps as possible on the DB Snatches in the 4th round!
Consider scaling to hold 6:00 rounds. This will be very hard!
Score: Rounds + Reps
DB ALT. POWER SNATCH
30 should take ~1:30 or less. Choose a DB weight that could be cycled for 30 reps unbroken when fresh.
30/24 calories on the Bike should take less than 2:30.
30 TTB should take under 1:30. Opting to do all 30 reps means the athlete can clear 20 consecutive reps when fresh and consistent sets of 5 when tired. We do not want to make it a TTB workout. To keep the intensity high, consider a rep range that can be completed in 3-4 quick sets.
DB BOX STEP-UPS
30 DB Box Step-Ups should under 1:30. This is a sneaky movement that will tax the grip as well as smoke the legs. We can be looking to pick a load that allows for 10 reps every :30.
Ease into this 18:00 grind.
It’s tempting to want to rip through the DB Snatches, but we recommend finding a pace that allows you to control the breath.
Hold this pace through the Bike, but try to clear the 30/24 calories in under 2:00. If we have scaled correctly, this should be possible.
The TTB can play tricks on you! You can feel really good for the first set or two, and then the TTB fairy steals them away.
Options to break include 20-10; 15-15; 12-10-8; or perhaps 5 sets of 6 with ‘quick’ breaks in between. Don’t forget the ‘singles’ strategy 😉
For the DB Box Step-Up, move fast for a number of reps and then rest quickly. This could be a set of 10 or sets of 5, either way move with a little purpose so you don’t have to hold onto the DB longer than needed.
Don’t forget, you have a whole bunch of Snatches coming right after it.
“Adulting” (AMRAP – Rounds and Reps)
30 Single DB Alt Power Snatches
30/24 Calorie Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups
40/32 Cal Row, 600m Run
50-59-20/15#, 20/16″, Hanging KR
60+-15/10#, 16/11″, Sit Ups
Basics-9 AMRAP Light DB, Small Box Sit Ups