(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

DESCRIPTION

STRUCTURE: In Part 1, athletes will build to a heavy single Deadlift. In Part 2, athletes will complete 30 Chest to Bar Pull-ups, 3 Rounds of Dumbbell “DT”, 20 Chest to Bar Pull-ups, 2 Rounds of Dumbbell “DT”, 10 Chest to Bar Pull-ups, and 1 Round of Dumbbell “DT” for time.

STIMULUS: “Built DifferenT” is a Grindy Threshold workout.

STRATEGY: Athletes should aim to finish the first round of 30 Chest to Bar Pull-ups in under 2:00, the round of 20 in under 1:30, and the round of 10 in under 1:00. Athletes should be able to complete 1 round of Dumbbell “DT” in under 1:30.

SCALING: Athletes should choose a Chest to Bar variation that they can complete at least 5 unbroken reps. Athletes should choose a dumbbell weight they can complete Dumbbell “DT” unbroken when fresh; during the workout athletes will want to strategically break to manage grip fatigue.

SCORING: In Part 1, athletes’ score will be their Heaviest Load. In Part 2, athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish “Built DifferenT” in 10-15 Minutes.

EFFICIENCY TIPS

-Break early, often, and quickly on Chest to Bar Pull-ups

-To minimize grip fatigue strategically break up “DT” from the start with quick rests

-11 Deadlifts, break, 1 Deadlift + 8 Hang Power Cleans, break, 1 Hang Power Clean + 6 Push Jerks

STRENGTH

Deadlift

WOD

Built DifferenT (Time)

“Built DifferenT”

For Time:

30 Chest to Bar Pull-ups

3 Rounds of Dumbbell “DT”

20 Chest to Bar Pull-ups

2 Rounds of Dumbbell “DT”

10 Chest to Bar Pull-ups

1 Rounds of Dumbbell “DT”

1 Round of “DT” =

12 Double Dumbbell Deadlifts

9 Double Dumbbell Hang Power Cleans

6 Double Dumbbell Push Jerks

17 min Time Cap

RX+-50/35#, Chest to Bar

RX -35/20#

50-59-20/15#, Jumping Pull Ups

60+-15/10#, Ring Rows

Basics-3 Rounds of 10 Ring Rows and 1 Round

of Double DB DT