CrossFit | Workout Tips for 211009

Workout Tips for 211009

3
ByCrossFit October 8, 2021

Workout of the Day for 211009:

Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂35-lb. dumbbells

Post number of reps completed each round to comments.


Scaling:
Similar to 210227, reduce the dumbbell load so you can move with limited rest on both the carries and squats. Deconditioned athletes may consider shortening the 5-minute interval to encourage a faster pace each round.

Intermediate Option:
Three 5-minute rounds of:
200-m dumbbell farmers carry
Then as many reps as possible of:
10 deficit push-ups (hands on DBs)
10 dumbbell squats
Rest 2 minutes between rounds.

♀ 25-lb. dumbbells ♂15-lb. dumbbells

Beginner Option:
Three 3-minute rounds of:
100-m dumbbell farmers carry
Then as many reps as possible of:
10 assisted push-ups
10 dumbbell squats
Rest 2 minutes between rounds.

♀ 15-lb. dumbbells ♂10-lb. dumbbells

Comments on Workout Tips for 211009

3 Comments

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Federico Rossi Mori
October 10th, 2021 at 5:18 pm
Commented on: Workout Tips for 211009

on my affiliate everyone did approx 60 to 90 reps every rounds.

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Parker Bondi
October 9th, 2021 at 2:33 am
Commented on: Workout Tips for 211009

Hey Everyone! Should we walk or run the farmers carry?

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Steve Day
October 9th, 2021 at 12:32 pm

Whatever you can do. I do a “fast walk” . Took about 1:20 each round

(edited)
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