CrossFit Now – CrossFit
STRUCTURE: In Part 1, athletes will complete 15-12–9-6-3: Deadlifts. Athletes’ sets must be unbroken and touch-and-go. In Part 2, athletes on the Minute will complete 6 Pull Ups and 6 Box Jump Overs. Then in the remaining time, athletes will do as many Dumbbell Snatches as possible.
STIMULUS: “VOICEMAIL” is an Threshold Interval **workout. **
STRATEGY: Athletes should be able to complete Pull Ups and Box Jump Overs in under 0:40, leaving at least 0:20 for alternating Dumbbell Power Snatches.
SCALING: Athletes should choose a Pull Up variation and number of reps that they can do in an unbroken set for 10 rounds. Athletes should pick a moderately challenging Dumbbell load- something that they can lift right away off the Box Jumps cycling at a moderate pace aiming to get the same number of reps each round.
SCORING: Athletes’ score for Part 1 will be their Sum Total Load of all 5 sets of Deadlifts. Athletes’ score for Part 2 will be their Sum Total Reps of Dumbbell Snatches from all 10 Rounds. Athletes should aim to get 60-80 Reps in Part 2.
-Athletes should maintain unbroken sets on Pull Ups
-Athletes should find a quick but controlled pace for Box Jump Overs
-Athletes should find a moderate pace on the Dumbbell Snatches that they can hold for all 10 Rounds
-Athletes should stop around 0:50 to give themselves at least 0:10 to transition back to the Pull Up bar
Deadlift – Total Weight (5 Rounds for weight)
“Voicemail” (10 Rounds for reps)
PART 2: “VOICEMAIL”
On the Minute x 10:
6 Box Jump Overs
Max Dumbbell Snatches
RX+-24/20″ 50/35#, Chest to Bar
RX -24/20″ 50/35#
50-59-20/16″, 35/20# Jumping Pull Ups
60+-Step Overs, 20/15# Ring Rows
Basics-3 Ring Rows, 3 Step Overs, 6 Light DB Snatches – for Time