Thursday 12/09/2021

CrossFit Now – CrossFit

DESCRIPTION

STRUCTURE: Today in a Team of 2, athletes will AMRAP 20: 200 Meter Run, 40 Double Unders, and 2 Rope Climbs6Renegade Rows. Athletes will alternate stations with their partner.

STIMULUS: “HANDS TEAM” is a Sprint workout.

STRATEGY: Athletes will have about equal work to rest time, allowing them to push when it is their turn to work. Athletes should be able to Run 200 Meters in under 1:00, complete 40 Double Unders in under 1:00, and do 2 Rope Climbs in under 1:00.

SCALING:

SCORING: Athletes’ score will be their Team’s Total Rounds + Reps. Teams should be aiming to get 6 Rounds.

EFFICIENCY TIPS

-Athletes can move at a fast pace on the 200 Meter Run

-Athletes should try to hold on for bigger sets on Double Unders

-Athletes should focus on Rope Climbing in as few “pulls” as possible

WOD

“Hands Team” – PARTNER VERSION (AMRAP – Rounds and Reps)

“HANDS TEAM”

Team of 2:

AMRAP 20:

200 Meter Run

40 Double Unders (60 singles)

6 Dumbbell Renegade Rows

Alternate Stations With Partner

Workout Flow:

P1 200 Meter Run

P2 40 Double Unders

P1 2 Rope Climbs

[1 Round]

P2 200 Meter Run

P1 40 Double Unders

P2 2 Rope Climbs

[2 Rounds]

P1 200 Meter Run

Subs

250m Row, 500m Bike

RX+-I/O Renegade rows – 2 Rope Climbs

RX-50/35#

50-59-35/20#

60+-20/15#, 40 Singles

Basics-10 AMRAP , Light DB and Singles

INDIVIDUAL VERSION

“Hands Team” INDIVIDUAL VERSION (AMRAP – Rounds and Reps)

INDIVIDUAL

AMRAP20:

200 Meter Run

40 Double Unders

6 Dumbbell Renegade Rows

1:00 Mandatory Rest