CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Athletes will complete 10 down to 1 Double Dumbbell Squats- After every set athletes will complete 1 Rope Climb and a 50 Meter Dumbbell Farmer’s Carry.
STIMULUS: “ALL SHOOK UP” is a GRIND
STRATEGY: Athletes should go unbroken sets on Double Dumbbell Squats, 0:30 or less on each Rope Climb and no breaks on the 50 Meter Farmer’s Carry.
SCALING: Athletes should choose a dumbbell weight that allows them to go unbroken in all sets. Athletes should choose a Rope Climb variation they can do in 0:30 or less. Athletes should choose a dumbbell weight that requires no breaks on the Farmer’s Carry.
SCORING: Athletes score is the time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes.
EFFICIENCY TIPS
-Unbroken Squats breathing at the top of every rep
-Athletes should take their time to get knees high and secure a strong foot clamp
-Athletes can hook grip on the Famer’s Carry
-Coach athletes to move fast on the Farmer’s Carry while maintain good posture and a tight core
WOD
“All Shook Up” (Time)
“ALL SHOOK UP”
For Time:
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats
After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry
(Out either door to the Fence and back)
22 min Time Cap
RX+-50/35#
RX-35/20#
50-59-20/15#, 3 Renegade Rows
60+-15/10#, 3 Renegade Rows
Basics-6-5-4-3-2-1 , 3 Renegade Rows