CrossFit Now – CrossFit
STRUCTURE: For time, athletes will complete 5 Rounds of 9 Double Dumbbell Push Jerks, 12 Double Dumbbell Hang Power Cleans, 15 Double Dumbbell Deadlifts, and 45 Double Unders. Between each round athletes MUST take 1 Minute of Rest.
STIMULUS: “DOUBLIN” is a Grindy Interval workout.
STRATEGY: Athletes should be able to complete Double Dumbbell movements in 1:00 and Double Unders in 1:00.
SCALING: Athletes should choose dumbbells that they can maintain unbroken sets of Push Jerks all 9 Rounds reaching full range of motion with control.
SCORING: Athletes’ score will be the Time it takes to complete the workout including the four 1 Minute Rest periods. Athletes should aim to finish the workout in 11-16 Minutes .
-Athletes will be tempted to shave reps today to move quickly. . don’t let it happen!
-Athletes may want to take a strategic break during double unders in the first couple rounds to help minimize fatigue
5 Rounds For Time:
9 Double Dumbbell Push Jerks
12 Double Dumbbell Hang Power Cleans
15 Double Dumbbell Deadlifts
45 Double Unders (70 singles)
Rest 1 Minute Between Rounds
*Score = Time it takes to complete the
workout including rest
18 min Time Cap
60+ -15/10#, 45 Jump Ropes
Basics-As written but light DB