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“Dumb Luck”

Crossfit Epically Awesome – CrossFit Epically Awesome

WOD and strategy

“Dumb Luck” (Time)

Buy-In: 60/45 Calorie Assault BIke

5 Rounds:

10 Alternating Dumbbell Power Snatches

10 Single Dumbbell Box Step-ups

100′ Single Dumbbell Famers Carry

Cash-Out: 60/45 Calorie Assault Bike

Dumbbell: 50/35

Box: 24/20
DESCRIPTION & STIMULUS

* The Assault Bike serves as the Buy-In and Cash-Out to the 5 round dumbbell workout

* We expect this Sunday workout to be on the longer side, taking between 20-30 minutes to complete

SINGLE DUMBBELL POWER SNATCHES

* A single dumbbell will be used for all 3 movements today

* Athletes will choose one weight for all movements based off their limiting factor, which is likely the power snatches

* This should be a weight that they are capable of completing 20+ reps unbroken when fresh

* We’ll alternate arms every rep here for a total of 5 each arm

SINGLE DUMBBELL BOX STEP-UPS

* Athletes can hold the dumbbell wherever is most comfortable during the step-ups (shoulder, farmer style, goblet position…)

* We’ll alternate legs every rep here for a total of 5 each side

* The standards here are to face the box and reach full body extension at the top

SINGLE DUMBBELL FARMERS CARRY

* Athletes will switch arms at the 50 foot mark for the single arm farmers carry to even out each side

ASSAULT BIKE

* If short on bikes, stagger heats by 5-6 minutes

* If unable to Assault Bike, complete one of the following:

* 2,500 Meter Bike Erg

* Equal Calorie Echo Bike or Row

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