Tuesday 6.11.19 CrossFit

Box Brief

21 DAY SUMMER SLIM DOWN STARTS TODAY!
GET 21 DAY OF NUTRITION COACHING & CUSTOM PROGRAMMING, CLICK HERE

CROSSFIT

STRENGTH

AFAP, but not for time.
100 DB Bench Press
100 1-Arm DB Rows
100 Abmat Sit-ups

METCON

For time:
10-20-30-40
Calories on the Rower
40-30-20-10
Wall balls

FINISHER

Summer Slim Down Xtra work

ENDURANCE

0:00-10:00
For Time:
1 Mile Run
10:00-18:00
AMRAP
Increasing Ladder x 2s
Bent Over Barbell Rows
Push-Ups
Air Squats
18:00-20:00
– Rest –
At 20:00, 1 Mile Run

WHITEBOARD BRIEF

– Strength: Today’s strength work is a little bit different in format. We want Athletes to complete all 100 reps before moving to the next movement and choose a weight they can perform 10-15 reps per set with and stay away from failure early on. The goal of this work is purely hypertrophy work – time under tension will be high and fatigue will set in around rep 50 so being smart early important. Keep in mind, this is “strength-endurance” work and while it’s different in format than our normal strength the carryover to other aspects of fitness is there.
– Metcon: Athletes should  set a goal for themselves today that is “sustainable” but challenging meaning a certain output on the rower or a certain number of sets for their wall balls. This workout should resemble an 80-85% pace that’s challenging, but it should be sustainable for the entire workout. Remember, rowing for calories is very different vs. rowing for distance – power output will be responsible for calorie output. Hard drive phase and long recovery phase.

By | 2019-06-10T09:40:56-04:00 June 10th, 2019|WOD|Comments Off on Tuesday 6.11.19 CrossFit