Back Squat
5 x 2 @ 85 %

Then:
4 Rounds:
On a 3:00 clock:
Run 400 meters, with the remaining time perform as many
Burpees to a 6″ target

Rest 2:00 between rounds

Score is total burpees accumulated over the 4 rounds

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Deadlift
5 x 1 @ 90%+

Then, 4 Rounds for quality of:
10 Hip extensions
10 GHD sit ups
10 Turkish get ups 35#(26#), 5 on right, 5 on left
:20 PVC paddling forward on GHD
:20 PVC paddling backwards on GHD

Rest as needed between rounds

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Complete the following for time:
Row 50(40) calories
20 Ring muscle ups
Row 40(30) calories
15 Ring muscle ups
Row 30(20) calories
10 Ring muscle ups

*20:00 Time cap

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Front Squat
5 x 1 @ 90%+

Then:

3 – 5 Rounds for quality of
12 Bulgarian split squats (6R/6L)
12 Lateral box step ups (6R/6L)
20 Meter broad jump

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Shoulder Press
5 x 1 @ 90%+

Then:

3 Rounds for time of:
10 Right arm hang dumbell clean and jerk 40#(25#)
50 Double unders
10 Left arm hang dumbell clean and jerk 40#(25#)
Run 400 Meters

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Why Dumbbells?

Today’s workout involves single arm DB work. The question might come up, why use a DB over a barbell? One reason, and today is a great example of this, we can isolate one arm/ one side with a DB. Barbells are perfectly symmetrical and well balanced. Life is not. Life does not always present perfectly symmetrical and well balanced. Working with odd objects can help transfer to situations presented by life. Some other reasons DBs are liked by CrossFit coaches and athletes are shared by Michael Rutherford in the CrossFit Journal article “Dumbbells“:

As a CrossFit coach and athlete, I find dumbbells advantageous in the following ways.

• Great for joint stability.
• Versatility. This is my favorite. You can duplicate any classical movement and then some.
• Positive transfer. Don’t confuse this with rolling around on a Swiss Ball. Great things happen when using dumbbells in your conditioning. Just using dumbbells can add about 10 percent more effort to a workout as opposed to barbells. I can personally attest that I have seen athletes improve in the following by using dumbbells training exclusively.

Vertical jump
Balance
Acceleration
Hip flexibility
Torso and abdominal strength

Sport coaches I have worked for have reported that athletes using dumbbell routines have improved their movement patterns after working with dumbbells.

We are just over here, trying to stay true to the definition of CrossFit, constantly varied, functional movement, executed at high intensity.

3 Rounds for time of:
Row 100(70) calories
50 Air squats
25 Strict pull ups

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“The Dangoia”
As many rounds as possible in 20:00 of:
10 Box jump overs 24″(20″)
15 Kettlebell swings 53#(35#)
20 Double unders
24 Alternating dumbbell snatch 40#(25#)

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Back Squat
5 x 3 @ 75 %

Then:

As many rounds as possible in 10:00 of:
14 Wall balls 20#(14#)
7 Toes to bar

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Deadlift
5 x 2 @ 85 %

Then:

For time:
5 Rounds for time of:
Row 300(250) meters
20 Push ups

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As many rounds as possible in 21:00 of:
20 Supine ring rows
Run 200 meters
2 Rope climbs
Run 200 meters

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