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
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