Friday 6.21.19 CrossFit

Box Brief

Summer Solstice Workouts
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CROSSFIT

STRENGTH

Handstand Push-ups
Rx+: Accumulate 20-30 Strict Reps
Rx: Accumulate 5 Strict + 20 Kipping
*In between sets complete 20 Banded Facepull-aparts

METCON

AMRAP 12
40 Double Unders
30 Walking Lunges
20 Barbell Rows
10 T2B
5/3 Bar Muscle Ups

FINISHER

Rollback Triceps Extensions: 4 x 12
– Or –
Summer Slim Down Xtra Work

ENDURANCE

METCON

2:00 On 1:00 Off Till Completion
200/150m Row
10 Ring Rows/Jump Pull-ups
*Max Wall Balls In Time Remaining
*Continue This Format Until You’ve Completed 120 Wall Balls

KIDS/TEENS

STRENGTH/SKILL

Sumo Deadlifts

METCON

AMRAP 8
1: Skip to cone #1, complete 3 squats
2: One leg hop to cone #2, complete 3 burpees
3: Backward jump to cone#3, complete 3 med ball deadlifts

WHITEBOARD BRIEF

– Strength: The purpose of today’s strength work is twofold: improve HSPU skill and capacity. We want Athletes to work within their ability and not hit failure today. Keep in mind that the guidelines provided are simply that; Athletes can make adjustments to volume and variations (strict vs. kipping) if that works better for them. Overall, we want Athletes to perform a moderate level of volume that allows them to stay away from failure.
– Metcon: Much like last Friday’s metcon we are working the strength endurance of the upper-back, core, shoulders. Athletes should be able to work without having to rest excessively today – we want Athletes to shoot for 75% for and sustain that for the entire 12 minutes. Remember, that barbell rows often challenge Athletes more than they think which means going lighter may be the best course of action for most. These should be able to be completed in 2 sets for the majority of the workout.

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By | 2019-06-20T09:03:00+00:00 June 20th, 2019|CrossFit Kids, Endurance, WOD|Comments Off on Friday 6.21.19 CrossFit