Good Gracious my Grip is Gone 003
Good Gracious my Grip is Gone 003
AMRAP 14 MINS: DUMBBELL POWER CLEANS, HANGING KNEE RAISES AND DUMBBELL BOX STEP-UPS
Elements
Complete as many rounds as possible in 14 mins of:
12 Dumbbell Power Cleans, 20/10 lbs
8 Hanging Knee Raises
16 Dumbbell Box Step-ups, 20/10 lbs, 12 in
AMRAP 14 MINS: DUMBBELL POWER CLEANS, TOES-TO-BARS AND DUMBBELL BOX STEP-UPS
Fitness
Complete as many rounds as possible in 14 mins of:
12 Dumbbell Power Cleans, 30/20 lbs
8 Toes-to-bars
16 Dumbbell Box Step-ups, 30/20 lbs, 20 in
AMRAP 14 MINS: DUMBBELL POWER CLEANS, TOES-TO-BARS AND DUMBBELL BOX STEP-UPS
Advanced
Complete as many rounds as possible in 14 mins of:
12 Dumbbell Power Cleans, 40/30 lbs
12 Toes-to-bars
16 Dumbbell Box Step-ups, 40/30 lbs, 20 in
Coach G's Notes: We are looking at a medium length WOD here. You will be putting in work for 14 minutes so don't turn on the burners right outta the gate unless you wanna get rhabdo... but if you want rhadbo so you can tell everyone and be a hero then be my guest. #crossfit2012 Something to be aware of during this WOD is going to be your grip. You are constantly holding onto something during this workout- dumbbells, pull up bar, maybe your soul (@camzamot). Be smart about your rep scheme and strive to keep it constant. I would suggest breaking up everything in half HOWEVER, you need to keep the rest short, shake out the hands and finish the set. Push yourself and listen to your body. Get hard, stay hard.
Coach G,
ReplyDeleteDo you have any recommendations for people who have already ripped their hands up (mostly with the chest-to-bar pull-ups today)?
Coach G- there is a way to tape your hands if you go on youtube you can find a few ways. OR if it is THAT bad just give your hands some rest. But my honest answer is to just suck it up. Just make sure the skin is trimmed off and apply a petroleum jelly based after the WOD to speed up the healing.
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