Saturday 10.12.19 Workouts

Box Brief

Register for the CrossFit Open

2019 Holiday Amazing Race: 12.15.19!

CROSSFIT

“Mind Control”

AMRAP 20:
7 Toes to Bar
7 Front Squats
200 Meter Run

ENDURANCE

“Uri Geller”

AMRAP 30:
400m Run
21 KBS
15 Goblet Squats
9 Knees to Elbows

WHITEBOARD BRIEF

CROSSFIT: Slow down the runs to ensure unbroken sets on the inside movements throughout the 20 minutes.  Only speed up the runs if you are confident in immediately starting your toes to bar and/or going unbroken once you’re inside.  In this 20 minute workout, athletes will likely complete somewhere between 6-10 rounds.  That equates to a round every 2-3 minutes.

ENDURANCE: Similar to the CrossFit WOD, the run should act as a recovery piece to ensure a higher level of intensity with the KB work and gymnastics.  Choose a weight that allows you to complete 21 KBS in two sets or less through the entire workout.

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By | 2019-10-11T16:21:49+00:00 October 11th, 2019|Blog Entry, Box Brief, Endurance, WOD, WOD Notes|Comments Off on Saturday 10.12.19 Workouts