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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