• Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • WOD Blog
  • Contact Us
CrossFit South Forney
  • Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • WOD Blog
  • Contact Us

GRIP & RIP WEDNESDAY

4/21/2020

0 Comments

 
Wednesday
04.22.20
“At Home” WOD

"Grip and Rip"
[On the 0:00]
For Time:
21 Burpees
1 Round of "Dumbbell DT"
18 Burpees
1 Round of "Dumbbell DT"
15 Burpees
1 Round of "Dumbbell DT"
12 Burpees
1 Round of "Dumbbell DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
18 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
15 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
12 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"

STIMULUS
DESCRIPTION
• Part 1 of the workout is for time and begins on the 0:00

• 1 Rd of "Dumbbell DT" is to be completed with 2 Dumbbells and goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
********

• We'll time cap Part 1 at 9 minutes to allow for at least 1 minute of rest before beginning part 2
• Part 2 begins is also for time and begins on the 10:00
• In this section, you'll alternate between air squat hops over the dumbbell and 1 round of "Dumbbell DT"
• There is no time cap for this part
• Your score is the sum total of Part 1 + Part 2

DUMBBELL DT
• You are ideally able to complete the hang power cleans and push jerks unbroken for each round of "Dumbbell DT"
• If you only have heavier weights that do not allow for this, reducing the rep scheme to something like 9-6-3 can help you achieve the desired stimulus
• If you only have 1 dumbbell available, complete one of the following options:
* Option 1:
12 Single Dumbbell Deadlifts (6 Each Side)
9 Russian Dumbbell Swings (Hold 1 Head of Dumbbell)
6 Single Dumbbell Push Jerks (Hold Both Heads of Barbell)
* Option 2:
12 Single Dumbbell Deadlifts (6 Each Side)
10 Single Arm Dumbbell Hang Cleans (5 Each Side)
8 Single Arm Dumbbell Push Jerks (4 Each Side)

AIR SQUAT HOPS
• For the Air Squat Hops, you'll complete an air squat on one side of the dumbbell, then jump laterally over weight
• A rep is counted every time the feet hit on the other side of the bell

MODIFICATIONS
DUMBBELL DT
• 27 Kettlebell Swings (Equal Reps to "DT")
*******************

WARMUP
Mobility (1 min each)
Shoulder stretch x 2
Pike stretch
Palm Plank hold
Figure 4 x 2
Quad stretch c 2
****
1 Minute Active Spidermans
40 Sec Single Dumbbell Deadlifts (20 Sec Each Side)
1 Min Frog Hops
40 Sec Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)
*********************
(No equipment)
"Grip and Rip"
[On the 0:00]
For Time:
21 Burpees
1 Round of "Odd Object DT"
18 Burpees
1 Round of "Odd Object DT"
15 Burpees
1 Round of "Odd Object DT"
12 Burpees
1 Round of "Odd Object DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
18 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
15 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
12 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"

******************
Body Armor
3 Giant Sets:
:30 Seconds Bent Over Row Hold (Right)
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right)
:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets

STIMULUS
DESCRIPTION
• Today's Body Armor is focused on isometric holds
• Let's choose weights that are challenging, but allow for unbroken 30 second holds
• You can use one weight across or increase over the 3 sets
• If you only have lighter weights available, lengthen out these holds to 45-60 seconds
• If you only have heavier weights available, shorter these holds to 15-25 seconds
• There is no rest between each movement, but 1 minute of rest between rounds
0 Comments



Leave a Reply.

    Archives

    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012
    October 2012
    September 2012
    August 2012
    July 2012
    June 2012
    May 2012
    April 2012
    March 2012
    February 2012
    January 2012
    December 2011
    November 2011

    Categories

    All
    Facebook

    RSS Feed

*All CSF Coaches are certified in CPR
  • Home
  • Getting Started
  • Coaches
  • Schedule
  • Rates
  • Instructional Videos
  • WOD Blog
  • Contact Us