Wednesday’s Workout

Always Strong Fitness | CrossFit Clarksville – CrossFit

Warm-up (No Measure)

30 Seconds each Exercise

Lateral Hops Over Rope

Slow Air Squats

Easy Single Unders

Deep Side Lunges

Higher Single Unders

Active Spidermans

Double Dumbbell Warmup (With Light Set)

5 Dumbbell Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Bent Over Rows

Back Squat (Perform 5 set of 2 reps)

7 sec on the way down and 3 sec at the bottom. Lots of time under tension. Can build or stay at same weight. Note in comment weights performed

Metcon (Time)


Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders
Within the workout, the weight on the dumbbells should be something that athletes could complete 20+ repetitions unbroken when fresh. A good rule of thumb is that athletes shouldn’t have to take more than 1 planned break on the dumbbells later in the workout. There are 300 total double unders within the workout, with the workout ending on the rope. Let’s choose a variation or rep number that allows for somewhere around 30-45 seconds of work per round.