Friday 6.14.19 CrossFit

Box Brief

SUMMER SLIM DOWN DAY 5!
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CROSSFIT

STRENGTH

1a) Rope Climb 4 x 2
1b) Ring Dips 4 x 10

METCON

AMRAP 14
25 Push-ups
50 Hollow Rocks
75 Barbell Rows

FINISHER

Summer Slim Down Xtra Work

ENDURANCE

METCON

5  Rounds
10 Calorie Assault Bike
20 KB High Pulls
10 Calorie Assault Bike
*Rest 1:30 Between Round

CrossFit Kids

STRENGTH

KB Deadlift

METCON

Deadlift Congaline
Increasing KB weight each round
3KB Deadlifts
5 Box jump

WHITEBOARD BRIEF

– Strength: Today’s work is similar to that of last Tuesday with some small changes in volume. Athletes should be able to complete all of the listed work staying within their ability – no one should be near failure today. We want to make sure Athletes choose the option that best aligns with their ability so they are able to perform the correct amount of volume today. The majority of today’s warm-up will be spent warming up these movements to make sure everyone is good to go.
– Metcon: The purpose of today’s work is to train local muscle endurance of the upper-body. Getting through 2 rounds of this workout is peoples goal for today – many will be able to do this. Athletes should go light with their BB Row weight choices. Make sure people know to change their grip on their rows every 3rd set i.e. supinated grip, pronated grip, wide grip, medium grip ect.

By | 2019-06-14T08:44:49-04:00 June 13th, 2019|WOD|Comments Off on Friday 6.14.19 CrossFit