Monday 2.10.20 Workouts

Box Brief

March Madness 2020
REGISTER HERE
March 28th at CFML Wayne
Teams of 2: M/M or F/F
Register for Your Initial Rankings
Register Before March 1st for T-Shirt

CROSSFIT

STRENGTH:

Bench Press

CONDITIONING:

“Swole Cycle”

Tabata Protocol (:20 Work/:10 Rest)

Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories

ENDURANCE

CONDITIONING:

“Flat Tire”

4 Rounds for Reps:

1:00 Squat Jumps
1:00 Assault Bike Calories
1:00 Renegade Rows (50s/35s) (35s/25s)
1:00 Assault Bike Calories
1:00 Mountain Climbers
1:00 Rest

KIDS/TEENS

SKILL:

Wall Ball Relay

CONDITIONING:

5 Rounds:
8 DB Front Squats
4 Wall Ball Sprints
8 Box Jumps
1:00 Rest

WHITEBOARD BRIEF

Athletes will complete all eight rounds of the strict pull-ups before moving to the eight rounds of assault bike, etc.
The score at the end of the 16 minutes is the total reps completed during athletes’ work stations.
There is no rest between stations beyond the :10 seconds.
On the strict movements, try to move for as much of the work window as possible without hitting a wall early on.
With short work and rest windows, you can expect to sneak in 1-2 quick sets within the 20 seconds.
On the bike, establish a moderate-fast pace that you could see yourself holding for five minutes straight.
Find an RPM or wattage associated with this moderate-fast speed and make it your goal to stay there.

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By | 2020-02-09T21:13:50+00:00 February 9th, 2020|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 2.10.20 Workouts