Friday 9.13.19 Workouts

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Box Brief

2019 CFML Equinox Liftoff: Coming Soon

Register for the CrossFit Open

CROSSFIT

Tummy Time (Time)

15-12-9-12-15:
Toes to Bar
Deadlifts
Lateral Barbell Burpees

ENDURANCE

“Blue Falcon”
Partner Up!

One partner completes the 21-15-9 dumbbell work while the other completes the isometric hold. Then they switch.

Round 1:
21 bicep curls
15 strict shoulder press
9 burpees over DBs
*Iso Hold: High plank
200m run together

Round 2:
21 renegade rows
15 pushups
9 burpees over DBs
*Iso Hold: Low plank
200m run together

Round 3:
21 upright rows
15 push press
9 burpees over DBs
*Iso Hold: Hollow hold
200m run together

Round 4:
21 hang power cleans
15 plyometric pushups
9 burpees over DB
*Iso Hold: Bus Driver Wall-Sit
200m run together

35-MIN CAP

KIDS/TEENS

SKILL

Pull up Drills

WORKOUT

15 Ring rows/pull ups
21 Seated DB press
12 Ring rows/pull ups
15 Seated DB press
9 Ring rows/pull ups
9 Seated DB press

WHITEBOARD BRIEF

Choose a  TTB and DL variation that allow you to complete each round within 3 sets.
Breaking up the TTB and DL early can help minimize long breaks and excess muscular fatigue: goal is to break these up before hit a big wall in order to come back strong for the next set.

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