CrossFit Now – CrossFit
STRUCTURE: Athletes will complete (in order/unpartitioned) 5k Row, 300 Double Unders, and 100 Single Dumbbell Box Step Ups.
STIMULUS: “TRIPPY” is a Grind.
STRATEGY: Athletes should be able to complete 5k Row in under 25:00, 300 Double Unders in under 5:00, and 100 Single Dumbbell Box Step Ups in under 8:00 to be under the time cap of 38 Minutes.
SCALING: If athletes cannot hold under a 2:30 pace on the Row, they should decrease the distance to 4k. Athletes should cap Double Unders after 5:00 and decrease dumbbell load in order to complete Step Ups in under 5 sets.
SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 25-35 Minutes.
-Athletes should find a pace on the Row that is challenging/uncomfortable but does not “empty the tank”
-Athletes should attempt big sets on Double Unders, stay calm, and keep moving if they trip up!
-Athletes should complete Step Ups in 5 sets or less. Athletes should find a comfortable place to hold the dumbbell; switching hands or positions every 20 reps.
300 Double Unders (450 singles)
100 Single Dumbbell Box Step Ups
Must finish one movement before moving on to next. Must be done in order written
38 min Time Cap
Subs-10,000m Bike 4000m Run (5x800m)
60+-4000m Row, 300 Singes, 15/10#, 16/11″
Basics-2000m Row, 150 Singles
50 Step Ups