CrossFit Now – CrossFit
STRUCTURE: Athletes will complete 10-1 Strict Pull Ups and Dumbbell Floor Press; after every set athletes will complete a 100 Meter Farmer’s Carry.
STIMULUS: “PUMP FAKE” is a Grind.
STRATEGY: Athletes should break up Pull Ups and Farmer’s Carries from the start in order manage grip fatigue. Encourage athletes to be less competitive today and more focused on Quality of movement over speed.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should finish the workout between 18-25 Minutes.
-Athletes should break up Pull Ups and the Farmer’s Carry more than think to start
-Unbroken Dumbbell Floor Press
-Hold athletes to Quality movement: full range of motion STRICT Pull Ups, safe range of motion/locked out Dumbbell Floor Presses, and good posture on the Farmer’s Carry.
“Pump Fake” (Time)
Double Dumbbell Floor Press
After Each Set:
100 Meter Farmers Carry
Time Cap 28 min
RX+-50/35#, Strict Pull Ups
50-59-20/15#, Jumping PU
60+ -15/10#, Ring Rows
Basics-10/8#, Ring Rows, 8-7-6-5-4-3-2-1