Search

Wednesday @home edition


Skill:

3x10 (5R/L) Alt. Weighted Box Step-ups w/ Dumbbell  Kettlebell / Other object @24/20ish

@ light to moderate weight  (50-53/30-35)

See website for demo video of Alt. DB Box Step-up @5:34 mark

**Same standards as 2019 CF Open. This will be performed with one (1) dumbbell and athletes will alternate reps, one right, one left, etc. Athletes can hold the DB on either shoulder, in the front rack/back rack, or at the side. The rep starts on the ground facing the box and ends with the athlete standing fully upright on top of the box. At least one hand must be in contact with the DB. These may be modified to body weight or a shorter box for athletes that have difficulty.


Strength:

Mixed KB/DB Carry (see video on website for demo)

5 Rounds - 50m DOWN + 50m BACK = 1 Round


WOD:

5RFT:

15 Russian KB/DB Swings (50-53/30-35)

10 (5R/L) Alt. Weighted Box Step-ups w/ DB/KB @24”/20” (50-53/30-35)

200m Sprint

NOTES: Score Time and record KB/DB weight.

102 views
BobsGym_Logo_4c copy.jpg

CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

  • YouTube
  • SugarWOD
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon