CrossFit Now – CrossFit
UCTURE: In Part 1 athletes will complete 5 sets of 4 Overhead Squats. In Part 2 athletes will complete as many reps as possible in 15:00 of 15 Overhead Squats 30 Dumbbell Hang Snatches and 60 Double Unders. Athletes will switch arms every 5 reps of Dumbbell Hang Snatched.
STIMULUS: “Starting Over” is a Threshold workout
STRATEGY: Athletes should complete 15 Overhead Squats in 1:00 or less. Each set of 30 Dumbbell Hang Snatches should be completed in under 1:30. Athletes should complete 60 Double Unders in under 1:30.
SCALING: Athletes should choose a weight for the Overhead Squats that allows for 15 reps to be completed in 3 sets or less within the given time frame. Athletes should choose a weight for the Dumbbell Snatches that allows for sets of 10 snatches at a time without putting the dumbbell down, 5 on each arm. Athletes should choose a number and variation for Double Unders that they can complete in the given time.
SCORING: In Part 1 athletes’ score will be the lightest weight they use for one of their 5 working sets. In Part 2 athletes’ scores will be total rounds + reps of the workout. Athletes should aim for about 4 rounds.
-Shoulder heavy day with every movement
-The Hang Snatches are the closest thing to a break for the legs today
-If Double Unders aren’t guaranteed unbroken, break intentionally
Overhead Squat (5 sets of 4 reps, Score is lowest)
Starting Over (AMRAP – Rounds and Reps)
15 Overhead Squats
30 Dumbbell Hang Snatches
60 Double Unders (90 singles)
*Score = Rounds + Reps
60+-55/35#, 15/10#, 60 Singles
Basics-8 AMRAP PVC OHS, Ligth DB, 60 Singles