Monday 6.17.19 CrossFit

Box Brief

SUMMER SLIM DOWN DAY 8!
GET A NUTRITION COACH AND CUTOM PROGRAMMING FOR $79.
JOIN OUR 21 DAY CHALLENGE. CLICK HERE

CROSSFIT

STRENGTH

Sumo Deadlift 5-4-3-2-1+

METCON

On a running clock
0:00 – 10:00
1000m Row
50 Wall Balls
10:00 – 20:00
1000m Row
50 Wall Balls

FINISHER

Straight Leg Raises 3 x 8-10
– Or –
Summer Slim Down Xtra Work

ENDURANCE

METCON

For Total Time
6-9-12
Russian KB Swings
KB Step-Ups
Push-ups
– Rest 1:00 –
9-12-15
Russian KB Swings
KB Step-Ups
Push-ups
– Rest 1:30 –
12-15-18
Russian KB Swings
KB Box Step-Ups
Push-ups

KID/TEENS

STRENGTH/SKILL

Hang Squat Clean

METCON

AMRAP 8mins
10 Overhead Squats
10 Hang Squat Cleans

WHITEBOARD BRIEF

– Strength: This should take roughly 8-10 singles to complete. As the sets approach heavier loads ie. 80-85%+ make sure you are resting the full time. Overall, technique needs to take precedence to make sure you review our videos first. We are NOT using accommodating resistance today as we have not tested a Sumo Deadlift since 2/19/18. Even still, you should have a concrete plan in mind, even though we haven’t performed this in quite some time and have focused on using AR to keep Athletes safe. The goal today is to hit a 10-15# PR.
– Metcon: The goal with this piece is maximal effort – lactic system work. This is similar work to what we’ve performed before working on the lactic system and it’s ability to recover and maintain high-power output throughout. If you are wearing heart-rate monitors I’d like to see their HR come down to 115 before starting their next set. This will ensure they can work with similar levels of output throughout. Splits on the row today should be moderate which means you will likely not be able to perform an all-out sprint – this is fine.

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet

By | 2019-06-16T14:57:23+00:00 June 16th, 2019|CrossFit Kids, Endurance, WOD|Comments Off on Monday 6.17.19 CrossFit