CrossFit Now – CrossFit
Goal: Between 4 and 7 rounds.
Score: Total rounds + Double Unders & feet covered
120 unbroken Double Unders should take no more than 1:20. With fatigue and tripping, this can extend to ~2:00.
DOUBLE DUMBBELL CARRY
90 foot Double DB Carry at RX+ loading should take no more than :30-45 seconds. If the athlete breaks excessively, this can climb considerably. Try to keep athletes to a load that allows for 1 break at most each carry.
Strategy: Calling this a grind is an understatement. After the first few rounds, heart rates will be high and bodies will be tired. Dumbbells – Encourage athletes to rest as needed in order to go unbroken in their DB Carries, or 1 break at most. Double Unders – Have athletes pick a preset time to move on after, or have them pick a number of sets to do (i.e. 3×40 Double Unders) in order to prevent them from spending too long at the rope, and to give their grip and shoulders a little rest.
“Unjust Burden” (AMRAP – Rounds and Reps)
120 Double Unders (150 singles)
90 foot Double Dumbbell Carry
60+-15/10#,120 Jump Ropes
Basics-8 AMRAP 10/8# 75 Jump Ropes