CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 5 Rounds of AMRAP 3: 4 Devil’s Presses, 6 Toes to Bar, and 24 Double Unders resting 1 Minute between rounds. Athletes will continue where they left off in the previous AMRAP 3. For example, the workout starts and after the first AMRAP 3 an athlete has completed 2 Rounds + 2 Devil’s Presses into the 3 Round. The athlete will rest 1 Minute and then pick up on the 3rd Devil’s Press. Think of this as a 15 AMRAP and every 3 min Rest for 1 min
STIMULUS: “GOOD GRIEF” is a Threshold Interval workout.
STRATEGY: Athletes should be able to complete each movement in under 0:30 making for 1:30 Rounds.
SCALING: Athletes should choose dumbbell weights that they can maintain unbroken Devil’s Presses in one motion from ground to overhead- bypassing the shoulders. Athletes should choose a number of Toes to Bar they can complete in 1-2 quick sets.
SCORING: Athletes’ score today will be Total Rounds + Reps. Athletes should aim for 10+ Rounds.
-Today, let’s coach athletes to commit to fast transitions
-We can challenge athletes to get in the mindset of. . .
. . . Hands off the Dumbbells; Hands ON the Bar
. . . Hands off the Bar; Hands ON the Rope
. . . Hands off the Rope; Hands ON the Dumbbells
-We want athletes to move without hesitation between movements today!
“Good Grief” (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
4 Devil’s Press
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds
50-59-20/15#, Hanging Knee Raises
60+-15/10#, Sit Ups, 24 Singles
Basics-4 DP, 6 Sit Ups, 20 Jump Ropes
Do no more than 5 Rounds