CrossFit – Sat, Oct 7

231007 (AMRAP – Rounds and Reps)

– RX –
AMRAP 20 with a partner:
200-m DB farmers carry (35/50 lb)
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups (20/24 in)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.

– INTERMEDIATE –
AMRAP 20 with a partner:
200-m double-DB farmers carry (20/35 lb)
20 double-DB front squats
20 double-DB push jerks
20 double-DB box step-ups (20/24 in)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.

– BEGINNER –
AMRAP 20 with a partner:
100-m double-DB farmers carry (10/25 lb)
20 double-DB front squats
20 double-DB push jerks
20 double- DB box step-ups (12/20 in)
– Partners split work as desired. Both traverse the farmers carry distance, trading off the dumbbells as needed.
– Score is total reps accumulated between partners.

General Warm-up

1 set:
100-m jog
10 air squats
10 DB shoulder presses
10 unweighted step-ups

1 set:
50-m single-arm DB farmers carry/arm
10 DB goblet squats
10 DB push presses
10 single-DB weighted step-ups

1 set:
50-m DB farmers carry (light load)
50-m DB farmers carry (workout weight)

Stretching

3 sets:
:30 saddle stretch
:30 down-dog stretch