WOD – Wed, Jun 3
Intent
Warm Up (Checkmark)
General Warm Up (5-10)
3 rounds
200′ Shuttle Run (50′ out and back)
100m Row
Specific Warm Up (10-14)
Dubs:
:20 Singles, Rest :10
:20 Alternating feet Singles, Rest :10
:20 Singles Left Leg, Rest :10
:20 Singles Right Leg, Rest :10
:20 High Jump Singles (focus on body position and good bounding mechanics), Rest :10
:20 Double Unders (or attempts), Rest :10
:20 Double Unders (or attempts), Done
Conditioning (Time ↓ Shorter is Better)
RX (16-58)
3 rounds for time:
“Triple 3’s”
100 Double Under
1k row
1k Run
Goal: Sub 36
Cap: 42:00
Intermediate
3 rounds for time:
“Triple 3’s”
100 Single Under/ Double under mix (middle ground)
800m row
800m Run
Baseline
3 rounds for time:
“Triple 3’s”
50 Single unders or line hops
500m row
400m Run
Cool Down (Checkmark)
(58-60)
200m Walk or 1:00 KB Calf Smash (each side)
Today is all about engine work—no barbells, no gymnastics, just heavy breathing and plenty of rounds. This workout is inspired by the classic CrossFit benchmark and former CrossFit Games test, Triple 3. Traditionally, that workout is completed straight through: 300 double unders, a 3,000m row, and a 3,000m run.
Today, if you choose the RX version, you’ll still accumulate the same total volume, but we’ve broken it into rounds to make it more manageable and keep things moving. You’re welcome. It’s a little less mentally taxing than staring at the rower for 3,000 meters straight while still delivering the same endurance challenge.