CrossFit - Thu, 9 Apr

Warm-up

1 set:
200-meter jog (easy)
10 alternating elbow-to-insteps
10 leg swings/leg (front and back)

1 set:
:30 jump rope
5 dumbbell shoulder presses
5 single-leg dumbbell deadlifts/leg
1:00 run, row, bike, or ski (easy)

1 set:
:30 jump rope
5 dip drive (dumbbells in front rack)
10 good mornings
1:00 run, row, bike, or ski (moderate)

Refreshing (AMRAP - Rounds and Reps)

4 rounds for reps:
:40 double-dumbbell push presses (35/50 lb)
:20 rest
:40 double-dumbbell deadlifts
:20 rest
:40 double-unders
:20 rest

Stimulus & Goals

• Interval-style workout.
• 10+ push presses per round.
• 15+ deadlifts per round.
• 20+ double-unders per round.
• Challenge endurance and stamina.
• Move for as much of each working interval as possible and then collect yourself with short rest periods.

Strategy

• Hang on to the dumbbells, but don’t push to failure too soon in this effort. Aim to leave 3-4 reps in the tank when you plan to break.
• Consider performing your deadlift between your legs.

Accessory

5 sets for completion:
:10-:20 ring support hold
1:00 double-dumbbell farmers carry hold
– Rest as needed.

Notes

• During your ring support holds, practice flaring the ring out by rotating your right hand clockwise and your left hand counterclockwise so that your palms work toward pointing forward.
• Use a light-to-moderate load for the farmers carry hold that allows for unbroken efforts with a quality grip.
• Hold the dumbbell handles flush against the palms by gripping the center of the handle and squeezing through the pinkies; don’t tilt the dumbbells forward and slide your grip toward the back.
• Hold the dumbbells half an inch away from your hips with your chest up, shoulders back, and eyes forward.
• You can walk around with the dumbbells if you’d like, but the goal is to accumulate 1 minute unbroken each round rather than covering a distance as fast as possible.