Tuesday 6.18.19 CrossFit

Box Brief

SUMMER SLIM DOWN DAY 9!
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CROSSFIT

STRENGTH

Bench Press 8-8-6-6-4-4
– adding weight each set

METCON

“CrossFit Games Open 12.1″
7-Minute AMRAP of:
Burpees to a 6” target

FINISHER

Summer Slim Down Xtra Work
– Or-
Alternating DB Curls: 1/3 x 10 ea. Rest 60s.

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

KIDS/TEENS

STRENGTH/SKILL

Hang Squat Clean

METCON

AMRAP 8mins
10 Overhead Squats
10 Hang Squat Cleans

WHITEBOARD BRIEF

– Strength: Today are performing a superset of shoulder width bench press and inverted rows. The purpose is to train the triceps, biceps, and back. Add weight each set for bench press and perform all sets that are challenging for the rows. The goal with the bench press is to build to a challenging set of 4.
– Metcon: Today we’ll partner up to judge/count for each other and perform a past open WOD that is incredibly deceiving! This workout really is about being smart with your pacing so come up with a goal in terms of how much work your clients want to complete each minute. Top games athletes got around 140 reps when this was first released. The intent of today is quite different than yesterday, although it will feel similar to the energy sources used will be more aerobic today.

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By | 2019-06-16T15:01:59+00:00 June 17th, 2019|CrossFit Kids, Endurance, WOD|Comments Off on Tuesday 6.18.19 CrossFit