Monday 9.9.19 Workouts

Box Brief

2019 CFML Equinox Liftoff: Coming Soon

Register for the CrossFit Open

CROSSFIT

Overhead Squat

Every 2:00 for 16 Minutes
Rep Scheme:
5-4-3-2-1-1-1-1

“Hot Mess”

2 Rounds:
25 Overhead Squats
35/25 Calorie Assault Bike

ENDURANCE

“Klondike Bar”

10-9-8-7-6-5-4-3-2-1

Cals on Bike
Box Overs
S2OH
V-Ups

**10 Jumping Lunges after every round**

KIDS/TEENS

STRENGTH:

Press Complex
Shoulder press-Push press-Push jerk

WORKOUT:

In team of 2-3
100 Calories Row
100 Box Overs
100 DB Snatches
200m Buddy Carry
100 DB Snatches
100 Box Overs
100 Calories Row

WHITEBOARD BRIEF

On the OHS, pick a strategy in round 1 that you see yourself sticking with in the second round and that allows you to still have some “go” on the bike.

It is better to break the 25 reps into 2 sets and have a push on the bike than it is to go unbroken on the barbell and crawl through the calories.

 Increase your pace on the bike in round 2, as there is no work to follow.  “Hot Mess” should take between 10-12 Minutes.

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By | 2019-09-08T13:57:41+00:00 September 8th, 2019|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 9.9.19 Workouts