CROSSFIT
“ADULTING”
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches
30/24 Calorie Echo Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups
WHITEBOARD BRIEF
STIMULUS
Goal: ~3 rounds (1 round = 6:00-7:00)
3 rounds is a 6:00 round. This means ~1:30 per movement, which is moving at a very fast rate.
Most athletes will be pushing to complete 3 rounds. Faster athletes may look to get as many reps as possible on the DB Snatches in the 4th round!
STRATEGY
Ease into this 18:00 grind.
It’s tempting to want to rip through the DB Snatches, but we recommend finding a pace that allows you to control the breath.
Hold this pace through the Bike, but try to clear the 30/24 calories in under 2:00. If we have scaled correctly, this should be possible.
The TTB can play tricks on you! You can feel really good for the first set or two, and then the TTB fairy steals them away.
Options to break include 20-10; 15-15; 12-10-8; or perhaps 5 sets of 6 with ‘quick’ breaks in between. Don’t forget the ‘singles’ strategy 😉
For the DB Box Step-Up, move fast for a number of reps and then rest quickly. This could be a set of 10 or sets of 5, either way move with a little purpose so you don’t have to hold onto the DB longer than needed.
Don’t forget, you have a whole bunch of Snatches coming right after it.
Become an active participant in your health.
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