"Encore" | CrossFit Dumbbell WOD | Devil Press + Clean and Jerks + Thrusters

Dana demonstrates today's Interval format. The workout is 4 rounds and a round starts every 5 minutes. The workout order reverses for rounds 3 and 4. We'll perform a variety of exercises using a pair of dumbbells. Grab yours and follow along!
Workout Description: 0:08
Warm Up: 2:53
Accessory Core Work: 4:53
"Encore"
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil's Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil's Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters
WARMUP
2 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up
Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings
10 Strict Press (Each Side)
10 Goblet Squats
Body Armor
Body Armor
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

[@GianPaoloDoretti]

how much is the rest between 2 rounds?

[@friedatuttle4153]

I’m sort of new to CrossFit so I’m wondering if you actually do the warm up after the actual workout or before?

[@VintageCrossFit]

The warm up should be performed before the workout. Thanks for watching!

[@babyblue7283]

hahahaha!

[@MAllen-ng8pl]

On the db c&j, she actually did a db clean and push press. And she totally screwed up almost all the variations of cf's "devil press," except the first one.

[@anniebarnes7412]

So warm up and encore workout and body armor? What's the order of this workout? And thanks for this great video!

[@VintageCrossFit]

Warm up, then workout, then body armor. Thanks!

[@gaddielpizarro6936]

Is this Comptrain Wod?

[@GoodWillRacing]

Gaddiel Pizarro “Encore” wod is but not the body armor portion. Thanks for the vid keep em coming

[@VintageCrossFit]

Yes it is. We subscribe to the CompTrain Class program, which includes the WOD and Body Armor that is specific to this workout track.

[@GoodWillRacing]

Vintage CrossFit oooo it’s the class programming, nice! Thanks for the vids keep em coming 😎