Sunday 9.15.19 Workouts

Box Brief

2019 CFML Equinox Liftoff: Coming Soon

Register for the CrossFit Open

CROSSFIT

“Sandy Cheeks”

3 Rounds:
30/24 Calorie Row
30 AbMat Sit-ups
30 Dumbbell Hang Power Cleans

ENDURANCE

“Mousetrapped”

In 9:00:
400m run
AMRAP in remaining time:
7 DB GTOH
7 DB Squat Thrusts
14 HR Pushups

-3:00 rest-

In 7:00:
500m row
AMRAP in remaining time:
5 DB GTOH
5 DB Squat Thrusts
10 HR Pushups

-2:00 rest-

In 5:00:
25/20 cal assault bike
AMRAP in remaining time:
3 DB GTOH
3 DB Squat Thrusts
6 HR Pushups

WHITEBOARD BRIEF

Use one dumbbell for the hang power cleans: change arms every 5 reps.
Move at a steady pace on the AbMat sit-ups, which are not too metabolic, and come off ready to attack the dumbbell.
With the rower to follow the cleans, just strap in after the last clean and start pulling, even if that’s at a slower pace.
After a few “recovery” calories, settle back into workout pace knowing that the easier AbMat sit-ups come next.
Use these “movement incentives” to keep up intensity across the 3 rounds.

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By | 2019-09-14T16:38:52-04:00 September 14th, 2019|Blog Entry, Box Brief, Endurance, WOD, WOD Notes|Comments Off on Sunday 9.15.19 Workouts