DUMB DOWN

V3 CrossFit – CrossFit

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1: Warm-up (No Measure)

30 Seconds

Active Samson

Walkouts

Active Spidermans

Down Dog with Foot Pedals

Air Squats

Knuckle Drags

Active Dive-bombers

Straight Leg Sit-ups

2: Warm-up (No Measure)

“Dumbbell Warmup”

(completed with light dumbbells)

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

3: Back squats 10 min emon (WE ARE ONLY SCORING THE AMRAP RND)

1-5@ 55%

2-3@ 60%

3-1@ 65%

4-5@60%

5-3@65%

6-1@70%

7-5@65%

8-3@70%

9-1@75%

10-AMRAP @ 70%

4: “Dumb Down” (AMRAP – Rounds and Reps)

“Dumb Down”

AMRAP 15:

15 Toes to Bar

12 Dumbbell Reverse Lunges (50/35)

9 Dumbbell Clean and Jerks (50/35)

Looking to choose a weight on the dumbbells that athletes could complete 20+ repetitions when completely fresh. In the dumbbell reverse lunge, the dumbbells will be in each hand with arms long next to the body. 6 repetitions will be completed on each side. If not equipped with dumbbells, substitute a (115/80) barbell.

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ThrowDown

V3 CrossFit – CrossFit LITE

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A: Warm-up (No Measure)

10 Repetitions

Air Squats

Medicine Ball Deadlifts

Medicine Ball Squats

Medicine Ball Cleans

Medicine Ball sit ups

B: 7 mim EMON (5)

back squat @ As heavy as possible

C: Clean up (AMRAP – Rounds and Reps)

15 AMRAP

10 med ball cleans

10 step ups

60m empty sled push