CrossFit Now – CrossFit
Time: 12-18 minutes
Category: Threshold and Grippy!!
Goal: To clear the round of 10 under 5:00
Score: The time it takes to complete the workout
We should be able to clear the set of 10 and 8 reps in under 1:00 and less than 2 sets. If we cannot, consider decreasing scaling to jumping pull ups or ring rows
HAND RELEASE PUSH UPS
10 and 8 reps should be :30-:45 unbroken or 2 sets with a quick rest. Consider scaling to knee push ups or push ups off a box if necessary.
We should be able to clear the set of 10 and 8 under 2 minutes. If we cannot, first decrease the load and try to keep the same number of reps.
DUMBBELL BOX STEP UP
We should be able to clear 10 Dumbbell Box Step-Ups in about 1 minute, give or take 10 seconds. For every set after 10, we should be under 1 minute. Decrease the load if this is not possible. Or, if you are chasing the 50/35lb (23/16kg) dumbbell, decrease the reps
This is a grippy workout! Even if you can big sets, assess how it will affect the other two movements, and implement strategic stops.
Double DB Devil’s Press: When coming out of the Burpee, avoiding bending the arms too early. Trust that legs and hips will help make the DB feel weightless…THEN Pull-Punch!!!!
Double DB Box Step Over: Oh hello grip (again). When you commit to stepping, try to move fast! A quick reset (place DB’s on the box), will not steal too much time. BUT, it will affect the Pull Ups
Be smart! Go to the dark place for the rounds of 4 and 2 😉
“Diamond In The Rough” (Time)
“DIAMOND IN THE ROUGH”
Hand Release Push-Up
Double Dumbbell Devil’s Press
Double Dumbbell Box-Step Overs
20 min Time Cap
RX+-50/35#, 24/20″, Ring Muscle Ups i/o PU+HRPU
RX -35/20#, 24/20″
50-59-20/15#, 20/16″, Jumping PU, HRPU on knees
60+-15/10#, Ring Rows, HRPU on knees
Basics–5-4-3-2-1 RIng Rows, PU on knees