Sunday 6.23.19 CrossFit

Box Brief

Summer Solstice Workouts
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CROSSFIT

STRENGTH

Gymnastics Skill + Accessory
EMOM 10
ODD Minutes: Skill #1 x 30-40 seconds
EVEN Minutes: 10 DB Split Squats + 10 Double DB Rows

METCON

AMRAP 15
Run 200m
15 Overhead Squats
2 Rope Climbs

FINISHER

5 Minutes of Parasympathetic Breathing

ENDURANCE

METCON

Teams Of 3
8 Rounds For Time + Reps
P1- Station 1
12/9 Calorie Assault Bike
P2- Station 2
Double KB Front Rack Hold
P3- Station 3
Max Alternating DB Hang Snatches

KIDS/TEENS

REST DAY

WHITEBOARD BRIEF

– Skill/Strength: The goal for today’s work is to refine a skill of your choice as well as perform some assistance work for the quads and back/biceps (we’ve performed a fair amount of horizontal rowing this week, but this is needed to ensure we are building where most Athletes are characteristically weak – their upper-back.) These sets should be completely manageable within the 60s interval – no one should have any trouble completing this work in this time frame.
– Metcon: Today’s metcon is intended to challenge Athletes to sustain their efforts with both global and local movements. Nothing should stop Athletes in their tracks so people should go light on their OHS so these sets can be completed UB. Overall, the 200-meter run should be used to facilitate recovery – Athletes should not be pushing this aspect of the workout or risk seeing a big drop in output. Effort should be around 70-75% today.

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By | 2019-06-20T09:10:19+00:00 June 22nd, 2019|CrossFit Kids, Endurance, WOD|Comments Off on Sunday 6.23.19 CrossFit