Hellhole

26.2 CrossFit – CrossFit

**“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan**

View Public Whiteboard

Warm-up

Warm-up (No Measure)

## 30 Seconds Each

Single Unders

Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

Mountain Climbers [Video](https://youtu.be/834tNnoe53A)

Single Unders

Active Samson [Video](https://youtu.be/jGVMgxjPORo)

Frog Hops [Video](https://www.youtube.com/watch?v=VoIEWe3UfCY)

Single Unders

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Slow Burpees

## Single Dumbbell Warmup

### 20 Seconds [Each Side]

*Performed With Light Weight:*

Deadlift (Between Legs)

Bent Over Row

Russian Swing

Strict Press

Hellhole (Time)

For Time:

50 Devil’s Press (50’s/35’s)

“2-2-2-3” Intervals Style:

35 Double Unders

5 Lateral Dumbbell Burpees

Max Devil’s Press in Time Remaining
* This workout consists of 4 short and fast intervals

* The first three intervals last for 2 minutes, with the final lasting 3 minutes

* There is 2 minutes of rest between intervals

* After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time

* Your workout will continue until you have finished 50 total Devil’s Press

* As a recap, the workout flows as follows:

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 2

Rest 2 Minutes

AMRAP 3

* Record the total time (including rest) it takes to complete the 50 reps

* If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

* Stagger athletes on opposite intervals if you are short on equipment

## DEVIL’S PRESS

* This movement is a combination of a dumbbell burpee and a double dumbbell snatch

* The chest should make contact with the floor on each rep

* Swing the bells overhead without pausing at the shoulders

* Choose a moderate weight that allows you to complete 10+ reps within each interval

* [Click Here](https://youtu.be/rUp_LwREipA) for a demo video

Extra Credit

Metcon (AMRAP – Reps)

## OPTION 2: BODY ARMOR [B]

Ascending Ladder For 6 Minutes:

2 Strict Ring Dips

:10 Second L-Sit Hold [Video](https://youtu.be/kDOjjpwar-s)

4 Strict Ring Dips

:10 Second L-Sit Hold

6 Strict Ring Dips

:10 Second L-Sit Hold



Add (2) Strict Ring Dips Per Round

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close