Tuesday 11.12.19 Workouts

Box Brief

SPECIAL EVENTS:

Yoga with Caroline: Ardmore 11.12.19
Register for the Holiday Amazing Race!
Thanksgiving Holiday Schedule

OPPORTUNITIES TO GIVE BACK:

23rd Veteran and the Nearly Naked Ruck March

CROSSFIT

CONDITIONING:

“Piggy Back”

Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

ENDURANCE

CONDITIONING:

“Pigtails”

Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)
*Resting Partner Maintains a Static Hold:

Round 1: High Plank
Round 2: Low Plank
Round 3:  Glute Bridge
Round 4: Hollow Hold
Round 5: Superman
Round 6: Wall-Sit

KIDS/TEENS

STRENGTH:

Tempo Deadlift
3-3-3-3-3

CONDITIONING:

5 Rounds for Time:
6 Deadlifts
15 Double Unders
6 Push-ups

WHITEBOARD BRIEF

CROSSFIT: Each partner will complete all 36 repetitions (1 round) before switching off to their partner.  Each partner will complete 6 rounds each, for a total of 12.  Alternate hands every rep for the dumbbell snatches and aim to do them unbroken.  Aim for 1:30-2:00 of work with equal amount of rest.  Keep a fast pace but one that can be maintained.

ENDURANCE: Similar stimulus as CrossFit workout, however pace will likely be slower due to additional time under tension during Resting Phases.  Each Round the Resting Partner will maintain a different static hold which will subsequently make the Working Phases more difficult.  

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By | 2019-11-11T16:30:24+00:00 November 11th, 2019|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Tuesday 11.12.19 Workouts