CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Today athletes will complete 3 AMRAP5’s separated by 5 Minutes of Rest. Athletes will AMRAP5: 16 Double Dumbbell Front Rack Step Back Lunges, 12 Bar Muscle Ups(Burpee Pull Ups)/Chest to Bar Pull Ups/Pull Ups, and 9 Double Dumbbell Hang Power Cleans/Front Squats/Push Jerks.
STIMULUS: “CHANGE OF PLANS” is a Threshold **workout. **STRATEGY: Athletes should be able to complete at least 1 Round within each AMRAP5.
SCALING: Athletes should choose a rep range on their gymnastics movements that they can complete in a maximum of 4 sets. Athletes should choose a weight that they can complete the Double Dumbbell movements in 1-2 sets.
SCORING: Athletes’ score will be reps for each AMRAP. Athletes should be able to get 4-6 Rounds Total.
EFFICIENCY TIPS
Athletes’ big focus today is fast transitions between movements!
-Athletes should aim to go unbroken on Step Back Lunges
-Athletes should try and push gymnastics movements today; holding on to bigger sets.
-Athletes should do Double Dumbbell movements in 1-2 QUICK sets
WOD
“Change of Plans” (3 Rounds for reps)
“CHANGE OF PLANS”
AMRAP 5:
16 Dumbbell Front Rack Step Back Lunges
12 Burpee Pull Ups
9 Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
16 Dumbbell Front Rack Step Back Lunges
12 Chest to Bar Pull Ups
9 Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
16 Dumbbell Front Rack Step Back Lunges
12 Pull Ups
9 Dumbbell Push Jerks
RX+-2 Dumbbells 50/35#, 1st AMRAP – 12 Bar Muscle Ups
RX -2 Dumbbells 35/20#
50-59-2 Dumbbells 20/15#, All PullUps Jumping
60+ -2 Dumbbells 15/10#, All Pull Ups Ring Rows
Basics-Light DB and Jumping Pull-up or Ring RowsStop after 2 rounds on each AMRAP