CrossFit Now – CrossFit
DESCRIPTION
DESCRIPTION
* Working for 5 minutes, then resting for 5 minutes in these fast paced intervals
* After completing the “buy-in” lunges and Dumbbell run, you’ll finish with max calories on the rower with whatever time remains
* Your score for each round is the total number of calories accumulated
* Your final score for the workout will be the calories from the 3 rounds added together
* Ideally the lunges and running take less than 4 minutes to complete, giving you at least 1 minute on the rower for each round
* Adjust reps/distance and weight as needed to accomplish this
ALTERNATING REVERSE LUNGES
* We start off with no weight and more reps and progress to heavier weights and less reps
* 1st Round: Bodyweight @ 120 reps
* 2nd Round: One Dumbbell @ 160 reps
* 3rd Round: Two Dumbbells @ 30 reps
* The back knee makes contact with the floor at the bottom of each step
* The lower body should reach full extension at the top of each step
* Alternate feet with each lunge
DUMBBELL RUNS
* The goal of this station is to move 200 meters with a weighted object of some kind
* This should be a weight that allows athletes to run quickly, not walk, for all 200 meters
* Dumbbell can be carried however you would like.
* Adjust load as needed to accomplish this
WOD
REPEAT 09/30/2020
“UFO” RL DB (3 Rounds for reps)
“UFO”
AMRAP 5:
120 Alt Reverse Lunges
200 Meter Single DB Run- carry however
Max Calorie Row in Time Remaining
Rest 5 Minutes
AMRAP 5:
60 Single DB Front Rack Alt Reverse Lunges
200 Meter Single DB Run- carry however
Max Calorie Row in Time Remaining
Rest 5 Minutes
AMRAP 5:
30 Double DB Front Rack Alt Reverse Lunges
200 Meter Single DB Run- carry however
Max Calorie Row in Time Remaining
Subs:
Max Cal Bike/Ski Erg or
Max 10m Shuttle Runs
RX+-50/35#
RX 0-35/20#
50-59-20#/15#
60+ -15/10#, DB FS not lunges
Basics- 4 AMRAP- 20 BW Reverse Lunges, 100m FC, Row