CrossFit Now – CrossFit
STRUCTURE: AMRAP20: 5 Strict Pull-Ups, 10 Dumbbell Snatches, and 15 Lateral Dumbbell Burpees.
STIMULUS: “INDY 500” is a Threshold workout.
STRATEGY: Pull-Ups should take athletes less than 0:30, Alternating Dumbbell Snatches should take athletes less than 0:45, and the Lateral Dumbbell Burpees should take athletes less than 1:15.
SCALING: Athletes should choose a number of Pull-Ups they can do in 1-2 sets and a Dumbbell weight that is challenging but athletes can maintain a steady pace with singles.
SCORING: Athletes’ scores will be Round + Reps completed in 20 Minutes. Athletes should aim to get 7-9 Rounds
-Athletes should break in the beginning rounds of Pull-Ups if they see themselves breaking up in later rounds
-Athletes can do steady singles on the Alternating Dumbbell Snatches
-Athletes can use Lateral Dumbbell Burpees as a pacer in the beginning rounds and increase speed in later rounds
“Indy 500” (AMRAP – Rounds and Reps)
10 Alternating Dumbbell Snatches
15 Lateral Dumbbell Burpees
50-59-35/20#, Jumping Pull Ups
60+-20/15#, Ring Rows
Basics-10 AMRAP 5 Ring Rows, , 10 DB Snatches, 10 Burpees