CrossFit the black Gorila

Aviso importante

Workout of the Day
Friday 250613

3 rounds for time of:
100 double-unders
15 deadlifts
15 bar-facing burpees

♀ 155-lb barbell
♂ 225-lb barbell

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Stimulus and Strategy:
Today’s workout is a triplet. The goal is to move through this workout in 15 minutes or less. The loading of the barbell should be moderate and allow you to perform your reps in 2 sets or fewer. For the double-unders, spend no more than 2 minutes accumulating your reps or practicing this exercise. Coming off the Community Cup workouts, adjust today’s workout based on how you are feeling (soreness, recovery status, and overall ability to push).

Scaling:
Reduce the loading of the barbell. Reduce the reps of the double-unders and burpees.

To reduce the complexity of the double-unders, perform 90 seconds to 2 minutes of double-under attempts or single-unders. For the bar-facing burpees, consider regular burpees or up-downs.

In case of injury or limitation, perform 15/20 calories on the Echo bike in place of the double-unders. For the deadlifts, to keep your torso more upright and avoid having to navigate the knees, consider sumo-stance kettlebell or dumbbell deadlifts. You may also choose unloaded good mornings.

Intermediate option:
3 rounds for time of:
60 double-unders
15 deadlifts
15 bar-facing burpees

♀ 125-lb barbell
♂ 185-lb barbell

Beginner option:
3 rounds for time of:
60 single-unders
15 deadlifts
10 burpees

♀ 55-lb barbell
♂ 75-lb barbell

📍 CrossFit Canvas in Caldwell, Idaho
📷 Charlotte Foerschler Photography

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