WOD

Fri, Apr 24

Coach J

Today we have Dummie Bunnie - fun name, diabolical workout 😎

We have a combination of double unders and dumbbell movements. this will challenge your grip and shoulders.

The intent is to go heavier than normal on the DB weight. With that, there is a generous 18 minute stimulus to allow to you pick a heavier weight and stick with it.

Happy Friday... dummie bunnie 🐇

CrossFit 20260424

DUMMIE BUNNIE

Other Results

CrossFit 20260424

(No Results Tracked)
WARM-UP:
200m walk
:30 single-unders
:30 good mornings
:30 single-unders
:30 pike shoulder taps
:30 single-single-double-under
:30 air squats
:30 single-single-double-under
:30 plank burpees
:30 double-unders
:30 jumping air squats
:30 double-unders
:30 burpees

WOD MOVEMENT REVIEW & WARM-UP:
1 set:
1:00 double-unders

Dumbbell Deadlift + Hang Power Clean + Push Jerk

BENCHMARK WOD 'DUMMIE BUNNIE': For time
Rx:
STIMULUS 12:00-18:00
100 double-unders
60 DB deadlifts (70/50)
100 double-unders
45 DB hang power cleans (70/50)
100 double-unders
30 DB push jerks (70/50)
– Use two dumbbells

Rx2
70 double-unders
60 DB deadlifts (50/35)
70 double-unders
45 DB hang power cleans (50/35)
70 double-unders
30 DB push jerks (50/35)

Rx3
60 single-unders
30 DB deadlifts (20/10)
60 single-unders
25 DB hang power cleans (20/10)
60 single-unders
20 DB push jerks (20/10)

STIMULUS NOTES:
12:00-18:00
This is a grip- and shoulder-intensive, grind effort
Double-unders in 1:15-2:30
Dumbbell deadlifts in 2:00-3:00 and 3-5 sets; heavier dumbbells than usual
Dumbbell hang power clean in 2:30-3:30 and 3-6 sets
Dumbbell push jerks in 1:30-2:00 and 3-6 sets

STRETCHING:
1:00 foamroll calves
1:00 foamroll hamstrings
1:00 foamroll quads
1:00 foamroll lats