30 Back Squat (Bodyweight)
-2 Min. Rest
30 Bench Press (Bodyweight)
-2 Min. Rest
30 Deadlifts (Bodyweight)
CrossFit San Francisco came up with the “SF Crippler”, which is the first movement of this triplet, squats and row. That in and of itself is hard. So, as I lay in bed trying to get back to sleep, I thought of this gem. Yes, I realize I probably have issues if I am thinking up WOD’s instead of sleeping. At least I am not programming WOD’s during other bedroom activities.
Anyhow, I ran Aaron M. through this on Saturday as my human guinea pig. Aaron’s a trooper and had no issues tackling the WOD head on. He seemed to really like it or at least I like to think he did. I ran through it right after he did and it is a tough, demanding WOD. The rows are the icing on the cake.
If bodyweight is too much, scale the movements accordingly. I would guess that 70-75% BW would be doable for almost anyone out there who has been doing CF for a little bit, give or take. Although the reps will be fast, still get full ROM and use good form. Break the reps up if needed. The row is best done at a steady tempo. Don’t throw down right out of the gate and blow up. That will really catch up with you in the next rounds.
If you don’t have a rower, fear not because you are fortunate to have running shoes and 800m right outside your workout space, so no excuses. Time and record each round for future attempts.