"Encore" | CrossFit Dumbbell WOD | Devil Press + Clean and Jerks + Thrusters
ฝัง
- เผยแพร่เมื่อ 11 พ.ค. 2020
- Dana demonstrates today's Interval format. The workout is 4 rounds and a round starts every 5 minutes. The workout order reverses for rounds 3 and 4. We'll perform a variety of exercises using a pair of dumbbells. Grab yours and follow along!
Workout Description: 0:08
Warm Up: 2:53
Accessory Core Work: 4:53
"Encore"
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil's Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil's Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters
WARMUP
2 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up
Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings
10 Strict Press (Each Side)
10 Goblet Squats
Body Armor
Body Armor
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest - กีฬา
On the db c&j, she actually did a db clean and push press. And she totally screwed up almost all the variations of cf's "devil press," except the first one.
So warm up and encore workout and body armor? What's the order of this workout? And thanks for this great video!
Warm up, then workout, then body armor. Thanks!
I’m sort of new to CrossFit so I’m wondering if you actually do the warm up after the actual workout or before?
The warm up should be performed before the workout. Thanks for watching!
hahahaha!
how much is the rest between 2 rounds?
Is this Comptrain Wod?
Gaddiel Pizarro “Encore” wod is but not the body armor portion. Thanks for the vid keep em coming
Yes it is. We subscribe to the CompTrain Class program, which includes the WOD and Body Armor that is specific to this workout track.
Vintage CrossFit oooo it’s the class programming, nice! Thanks for the vids keep em coming 😎