CrossFit Now – CrossFit
STRUCTURE: Athletes will complete for time. . . 3 Rounds: 15 Double Dumbbell Squats and 15 HSPU or Hand Release Push Ups, 400 Meter Double Dumbbell Farmer’s Carry, and 3 Rounds: 45 Air Squats and 15 Double Dumbbell Shoulder to Overhead.
STIMULUS: “TURN & BURN” is a Threshold workout.
STRATEGY: Athletes should complete a round of Double Dumbbell Squats and HSPU or HRPU in under 2:00. Athletes should finish the Farmer’s Carry in under 5:00. Athletes should complete a round of Air Squats and Double Dumbbell Shoulder to Overhead in under 2:00.
SCALING: Athletes should choose a dumbbell weight that they can complete both movements in 1-2 sets. Athletes doing Handstand Push-Ups should choose a number of reps they can complete in 1-5 quick sets in under 1:00.
SCORING: Today’s score is the Time it takes athletes to complete the workout. Athletes should aim to complete the workout in 15-21 Minutes.
-Athletes should try and hold on to big sets of Dumbbell Squats. Athletes should aim for quick sets on HSPU or HRPU it’s better for athletes to break than pause.
-Athletes should move quickly on the Farmer’s Carry. Athletes can pick a landmark, get to it fast, quick break, and then pick the next landmark.
-Athletes should move at a steady pace on Air Squats; using the time to relax shoulders. Athletes should aim for quick sets on Dumbbell Shoulder to Overhead; it’s better for athletes to break than pause.
“Turn & Burn” (Time)
“TURN & BURN”
15 Double Dumbbell Squats
15 Hand Release Push Ups
400 Meter Double Dumbbell Farmer’s Carry
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
23 min Time Cap
500m Row 10 Damper
RX+50/35#, 15 HSPU instead of HRPU
50-59-20/15#, HRPU on knees
60+-15/10#, HRPU on knees
Basics-7 DB Squats, 7 HRPU on knees, 200m FC
20 Air Squats, 7 DB S2OH