Friday 6.28.19 CrossFit

Box Brief

Quarterly ‘Baseline’ and Inbody Rest Test Day
Wayne – Saturday 6.29.19
Ardmore – Sunday 6.20.19

CROSSFIT

STRENGTH

Back Squat
3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90

METCON

3 Rounds
15 Cal Row
10 UB Power Cleans
– 5min Rest –
3 Rounds
15 Cal Bike
10 UB T2B

FINISHER

1a) Banded Pull-aparts 3 x 25
1b) KB Curls 3 x 10
– Or –
Summer Slim Down Xtra Work

ENDURANCE

METCON

AMRAP: 10-8-6-4-2
30 Cal Bike
30 Box Jumps
30 KB Swings
30 Jumping Pull-Ups
30 KB Push Presses
30 Knees-to-Elbows
30 Wall Balls
30 Back Extensions
30 Burpees
30 Lunges
30 Cal Bike
*Rest 1min between AMRAPs

KIDS/TEENS

STRENGTH/SKILL

Angry Gorilla

METCON

AMRAP 6
3 Wall Balls
3 KB Deadlifts
3 Ball Slams

WHITEBOARD BRIEF

– Strength: Final week of our back squat work. The goal today is to build over the course of 6 sets to 90% for a perfect single. Athletes  should go off of their most recent back squat and like last week even if these percentages feel lighter we want people to stick to the plan – for some 90% x 1 might feel smooth and almost even fast.
– Metcon: Each piece should be an all-out sprint – quite different than this weeks marathon aerobic pieces. Weight choices should feel light and all BB movements should be capable of being done UB. If athletes trained more than 3x this week they can decide how hard they want to push these pieces.

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By | 2019-06-27T11:09:18-04:00 June 27th, 2019|CrossFit Kids, Endurance, WOD|Comments Off on Friday 6.28.19 CrossFit