Deceptively Simple Grunt Work

JT Scott | 10/01/2019 | 2

When I was a young CrossFitter, the idea of being able to do 20+ rounds in Cindy was a goal to strive for. 20 rounds is a hell of a goal in this cycle’s benchmark. That means at least 200 pushups in the course of 20 minutes; at least 10 each minute, while you’re also repping out pullups and squats.

When you put it that way it may sound reasonable or it may sound insane, but trying it on its own today will be illuminating in terms of where you’re at and how far you have to go to reach that kind of goal.

For our strength work today we’ll be taking on 10 minutes of that challenge in isolation. Can you do it? We’ll work with you on scaling to find the proper scaling, and let you discover for yourself what it takes to tackle 10+ reps a minute.

For today’s WOD, it’s a delightful dumbbell ditty that will challenge your grip. Remember, the faster you move on the farmer’s carry the faster you’ll be able to switch from that hanging grip to a stacked front rack! If you’ve always hated the front rack position, today will really surprise you with how much it suddenly seems like a blessing. 😉

Str:

EMOM 10
10-15 perfect pushups

WOD:
3 rounds:
20 DB push press (45/30)
20 DB deadlifts
200 ft. DB farmer’s carry

* Attempt to keep the DB deadlifts unbroken
* Farmer’s carry across the floor (200 feet is 8 trips)
* WOD goal is 12-15 minutes