CrossFit Now – CrossFit
STRUCTURE: In Part 1 athletes will complete 5 sets of 5 Deadstop Deadlifts, pausing fully at the bottom of each rep. In Part 2 Athletes will complete as many reps as possible of an ascending ladder of Deadlifts, Burpee Pull-Ups and Dumbbell Thrusters. The AMRAP starts with 1 Rep of each movement then adds one rep every round until 15 minutes have passed.
STIMULUS: “Giddy Up” is a Threshold workout.
STRATEGY: Athletes should be able to complete 1 Deadlift in 3 seconds or less, 1 Burpee Pull-Up in 5 seconds or less and 1 Dumbbell Thruster in 4 seconds or less.
SCALING: Choose weights for the Deadlift and thruster and a variation for the Burpee Pull-Up that make the mentioned time goals doable even in larger sets
SCORING: Part 1 is scored for total load across the 5 working sets. Part 2 is Scored as Rounds + Reps. Athletes should aim to get into the round of 12.
-First rounds of the workout will be fast, all about transitions.
-Pace until at least the round of 6
-Grip/Shoulders will fatigue, take smart breaks in the later rounds
Deadstop Deadlift (Weight)
*Pause at bottom of each rep*
5 Sets of 5
*Score = Sum Total Load of All 5 Sets
GIddy Up (AMRAP – Rounds and Reps)
1 Burpee Pull-up
1 Dumbbell Thruster
2 Burpee Pull-ups
2 Dumbbell Thrusters
[Add 1 Rep Every Round]
*Score = Rounds + Reps
RX -185/135, 35/20#
50-59-155/105#, 20/15# Jumping PU
60+-135/95# 15/10#, Ring Row
Basics-8 AMRAP-Light DL, Burpee RIng Rows