CrossFit – Sat, Jun 7
10/8 Calorie Row
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Hanging Dead Hang or Scapular Pull-Up Hold
:30 Wrist & Forearm Stretch (on floor)
2 Sets:
5 Kip Swings or 5 Ring Rows (retraction focus)
5/5 Single Arm Dumbbell Deadlift
5/5 Dumbbell Snatch
8 Jumping Pull-Ups or 8 Ring Rows
20 Single Unders
2-3 Sets
10 Double Unders or 20 single unders
4 Alternating Dumbbell Snatch (build to workout load by final set)
2-4 Strict Pull-Ups (banded or scaled options)
20:00 AMRAP, With a partner.
4-8-12-16….
Alternating Dumbbell Snatch
Strict Pull-Ups
Starting @ 0:00 and Every 5:00 minutes
Complete 30/24 Calorie Row + 100 Double Unders
Dumbbell: 70/50lb, 32/22.5kg
Level 2:
Complete 30/24 Calorie Row + 80 Double Unders
Strict Pull-ups
Dumbbell: 50/35lb, 22.5/15kg
Level 1:
Complete 25/20 Calorie Row + 100 Single Unders
Jumping Pull-ups
Dumbbell: 35/25lb, 15/12kg
We will start on the row for designated Calories, then proceed to double unders/single unders, before getting into the ladder of alternating dumbbell snatch and strict pull-ups. Every 5 minutes thereafter we will stop moving up the ladder and proceed back to the rower and the double/single unders. All reps are to be split between partners in the most efficient way possible to keep moving and get as far up the ladder as possible in the 20 minute timeframe.
Goal: Finish the round of 24+ on the ladder
Stimulus: Midline and pulling stamina under aerobic interference
RPE: 8.5/10
Primary Objective: Split the reps evenly and maintain a strong consistent pace with quality form on the Dumbbell Snatch
Secondary Objective: Transition fast and recover rhythm quickly after each row + double under effort.
