Monday 10.14.19 Workouts

Box Brief

Register for the CrossFit Open

2019 Holiday Amazing Race: 12.15.19!

CROSSFIT

“CrossFit Games Open 20.1”

10 Rounds for Time:
8 Ground-to-Overhead
10 Bar-Facing Burpees

Time Cap: 15 minutes

“Point Break”

AMRAP 15:
5 Strict Pull-ups
10 Dumbbell Hang Clean and Jerks
15 AbMat Sit-ups

ENDURANCE

“Utah and Bodhi”

In 15:00,
1-mile Run
AMRAP in Remaining Time:
5 HR Pushups
10 KB Swings
15 Goblet Squats

3:00 Rest

For Time,
400m Run
75 Goblet Squats
400m Run
50 KB Swings
400m Run
25 HR Pushups
400m Run
(15-min Cap)

KIDS/TEENS

SKILL:
Rope climb

CONDITIONING:
(25mins cap)
Teams of 2-3:

60 DB Clean and Jerks
90 Mt. Climbers
6 Rope Climbs
90 Mt. Climbers
60 Burpees Over DB
90 Mt. Climbers
6 Rope Climbs
90 Mt. Climbers
60 DB Clean and Jerks

WHITEBOARD BRIEF

CROSSFIT: Athletes will choose today whether they would like to redo “20.1” or take on “Point Break” today.  In “Point Break,” athletes should aim to hold onto unbroken sets  on the DB: One arm rests while the other works, so aim to complete all 5 reps unbroken on each side.  Short quick sets  of pull-ups from the beginning are a great way to ensure you don’t slow down later in the workout.

ENDURANCE: Choose a lighter weight to facilitate faster and smoother movement in the gym. Use the run as an active recovery period and opportunity to improve POSE running method. In the first half of the workout, aim for unbroken sets in the AMRAP. In the second half of the workout, deliberately break up movements into smaller, manageable sets to keep a consistent pace.

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By | 2019-10-13T12:59:41+00:00 October 13th, 2019|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 10.14.19 Workouts