CROSSFIT
STRENGTH
Glute Bridge: 6×6
METCON
“Timebomb”
50 Wallballs
40 Burpees over the Bar
30 Deadlifts
Remaining time AMRAP: Wallballs
FINISHER
Reverse Hypers: 4 x 15
WHITEBOARD BRIEF
– Strength: We are repeating BB Glute Bridges from 3/11 with the exception the volume is slightly higher than the previous session. All sets should be challenging and performed with a 1 ONE THOUSAND glute squeeze at the top of each rep. For today, this work will be done with one weight across all sets. Keep in mind the intent with these is train glute max which is responsible for hip-extension. Expect to see Glute Bridges in the programming more often as this is a great alternative to the deadlift.
– Metcon: Today’s workout is largely about being smart with pacing early and then adjusting at the end. This means you’ll have to be smooth with their burpees and not try to rush them. With workouts like this, a good strategy can greatly change the overall outcome. Athletes should start off around 80% and finish with near maximal effort. Deadlifts today should be HEAVYy, likely a weight you will complete 5 reps per set with, touch n go. Whatever time remains, we want to go 100% and try to complete as many wall balls as possible. Last tested on 11/8. For Rx+ today whatever your wall ball score is perform as many reps as needed to reach 200 total wall balls e.g. if they ended with 90 reps they’d need to complete 60 more reps (this includes the first set of 50 wall balls.) This is done after the clock is up.
– Metcon: Today’s workout is largely about being smart with pacing early and then adjusting at the end. This means you’ll have to be smooth with their burpees and not try to rush them. With workouts like this, a good strategy can greatly change the overall outcome. Athletes should start off around 80% and finish with near maximal effort. Deadlifts today should be HEAVYy, likely a weight you will complete 5 reps per set with, touch n go. Whatever time remains, we want to go 100% and try to complete as many wall balls as possible. Last tested on 11/8. For Rx+ today whatever your wall ball score is perform as many reps as needed to reach 200 total wall balls e.g. if they ended with 90 reps they’d need to complete 60 more reps (this includes the first set of 50 wall balls.) This is done after the clock is up.
ENDURANCE
STRENGTH
5 Rounds:
:10s DB Front Raise + 10s Front Hold
-REST :20s
:10s DB Lateral Raise + :10s Hercules Hold
-REST :20s
METCON
“Powder Keg”
6 Rounds:
AMRAP 3
200ft Shuttle Run
10 Burpees
– 30s Rest –
AMRAP 3
10 Ball Slams
10 Box Jumps
WHITEBOARD BRIEF
Metcon – With only 3:00 of working time, look to push your pace to 90% or higher. Short Reps and simple movements should allow you to move fast.