Thursday 10.17.19 Workouts

Box Brief

Register for the CrossFit Open!

Register for the Holiday Amazing Race!

CROSSFIT

“GOAT Work”
EMOM 12
1:00 Movement #1
1:00 Movement #2

or

“Fight Gone Bad”

Three Rounds for Reps:
1:00 Max Wall-ball Shots
1:00 Max Sumo Deadlift High-Pull
1:00 Max Box Jumps
1:00 Max Push-Press
1:00 Max Cal Row
1:00 Rest

KIDS/TEENS

SKILL:

Rope Climb

CONDITIONING:

In Teams of 2-3:
60 DB Clean and Jerks
90 Mountain Climbers
6 Rope Climbs
90 Mountain Climbers
60 Burpee Over DB
90 Mountain Climbers
6 Rope Climbs
90 Mountain Climbers
60 DB Clean and Jerks

WHITEBOARD BRIEF

For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful.

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By | 2019-10-16T15:27:10+00:00 October 16th, 2019|Blog Entry, Box Brief, CrossFit Kids, WOD, WOD Notes|Comments Off on Thursday 10.17.19 Workouts