CrossFit Now – CrossFit
DESCRIPTION
STRUCTURE: Today athletes will complete 55: Deadlifts, Toes to Bar, Box Jump Overs, and Kipping Handstand Push Ups or Double Dumbbell Push Presses For Time. We will cap athletes at 20 Minutes.
STIMULUS: “DEAD INSIDE” is a Grind.
STRATEGY: Athletes should be able to complete each movement in under 5:00.
SCALING: Athletes should choose a Deadlift weight they hold on to sets of 9 Reps in the workout. Athletes should choose a number of Toes to Bar they can complete in 11 sets or less. Athletes should choose a number of Handstand Push Ups they can complete in 7 sets or less. Athletes should choose a Dumbbell Weight they can complete Push Press in 7 sets or less.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 16-20 Minutes.
EFFICIENCY TIPS
-Athletes should break up the Deadlifts more than think to save their grip for Toes to Bar
-Athletes should break up early on Toes to Bar, spending no more than 5 seconds between sets
-Athletes should find a steady pace on Box Jump Overs
-Athletes should not grind out any reps of HSPUs or Push Press. Athletes should break before they have to and break for no longer than 5 seconds.
WOD
“Dead Inside” (Time)
“DEAD INSIDE”
For Time:
55 Deadlifts
55 Toes to Bar
55 Box Jump Overs
55 Kipping Handstand Push-ups
22 min Time Cap
Scale for HSPU is DBPP
RX+-225/155#, 24/20″
RX-185/135#, 24/20″, If doing DBPP 50/35#
50-59-155/105#, 20/16″, Hanging KR, If doing DBPP 35/20#
60+-135/95#, Step Ups, Sit Ups, If doing DBPP 20/15#
Basics-25 of each, DL-BB/PVC, SIt Up
Step Ups, DB PP