CROSSFIT
“Y’ALL COME BACK NOW”
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry
30 AbMat Sit-ups
10 Cleans
WHITEBOARD BRIEF
STIMULUS
This is a 12:00 to 17:00 workout.
Goal: ~15:00 or better.
DUMBBELL FARMERS CARRY
100m double dumbbell farmers carry should take between :40 and :60 seconds, accounting for fatigue. As the distance and time is short, the athlete should not have to drop the dumbbell and rest mid-movement.
ABMAT SIT UP
30 AbMat Sit Ups should take approx. 1:00. As we get into later sets, fatigue might increase the time to approx. 1:30. Athletes should attempt to complete each set unbroken.
CLEANS
10 Cleans should take no more than 1:00. Loading should allow for a consistent, smooth pace.
STRATEGY
The really nice thing about this workout is that in a certain way, none of the movements directly conflict with each other. The other side of that coin is that this should allow for rapid transitions from movement to movement, with nothing but your heart rate to stop you.
For your Farmers Carry, commit to moving fast and not setting the dumbbells down until completion.
In the AbMat Sit Ups, find a smooth pace from the beginning, and use the arm swing to shake out your hands from the Carry.
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