CROSSFIT
“Head Spin”
100 Double Unders
50 Single Dumbbell Hang Clean and Jerks
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks
After Each Round:
100 Meter Single Dumbbell Farmers Carry
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WHITEBOARD BRIEF
Expect this longer “grind” of a workout to take between 15-25 minutes to complete
With bigger total numbers to work through, especially at the beginning, look to chip away at manageable sets
The majority of the work happens within the first 2 sets of the workout (180/90 reps) compared to the last 3 (120/60)
DUMBBELL HANG CLEAN AND JERKS
It may be helpful to chip away at the hang clean and jerks in sets of 10 or as halves
This puts you at 5×10, 4×10, 3×10, 2×10, 1×10 or 25-25, 20-20, 15-15, 10-10, 5-5
This format is simple, manageable, and easy to remember
DOUBLE UNDERS
On the rope, you may want to take a similar approach to the snatches
Here, you could complete these in sets of 20 (less aggressive) or as halves (more aggressive)
This works out to 5×20, 4×20, 3×20, 2×20, 1×20 or 50-50, 40-40, 30-30, 20-20, 10-10
FARMERS CARRY
On the farmers carry, switch hands as needed to stay moving forward
As one shoulder gets tired, simply switch to the other arm
See if you can maintain unbroken sets of 100 meters by switching arms and pushing off fatigue
Become an active participant in your health.
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