Sunday 6.2.19 CrossFit

Box Brief

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CROSSFIT

STRENGTH

1a) DB RDLs 4 x 8-10
1b) DB Hammer Curls: 4 x 8-10
2) Plank Complex: 4 x 10s + 10s + 10s

METCON

AMRAP 12 ascending reps:
1 DB Man Makers
100 Meter Run
2 DB Man Makers
100 Meter Run
3 DB Man Makers
100 Meter Run
And so on continuing in this fashion..

FINISHER

Banded Triceps Pushdowns
50-40-30-20-10

ENDURANCE

METCON

2 Rounds
AMRAP 5
100m Sprints
10 DB RDLs
– 1min Rest –
AMRAP 4
10 Wall Balls
10 Push Ups
– 1min Rest –
AMRAP 3
Max Calorie Assault Bike
– 1min Rest –
AMRAP 2
Plank Complex: 10s + 10s + 10s
– 1min Rest –
AMRAP 1
KB Swings

WHITEBOARD BRIEF

– Strength: Today we’ll spend time performing strength work for the hamstrings, spinal erectors, biceps, and core. All work should be challenging, but technique should take precedence – you should be able to feel the correct muscles working. Keep in mind, DB RDLs are executed with TWO DBs which are intended to be relatively heavy.
– Metcon: Today’s workout is going increase in difficulty each subsequent round reason being the man makers are complex and require high amounts of energy to complete per repetition. We want Athletes to pace themselves so they don’t have to rest excessively – the focus is on getting a good sweat and being consistent, BUT most will have to rest more than normal as a man maker is incredibly demanding on the entire body so this should be expected.

By | 2019-06-01T16:46:15-04:00 June 1st, 2019|WOD|Comments Off on Sunday 6.2.19 CrossFit