Sunday 9.29.19 Workouts

Box Brief

Register for the CrossFit Open

CrossFit Kids: Bring a Friend Week!

Ardmore, 30 September – 4 October

Quarterly Re-Assessments (Baseline and InBody), 5-6 October

CROSSFIT

“Pump It Up”

3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows

70/50 Calorie Assault Bike

3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows

ENDURANCE

“Technotronic”

3 Rounds:
5 Hand Release Pushups
5 Jumping Pullups
10 DB Push Presses
10 DB Deadlifts
400m Run

-3min Rest-

3 Rounds:
5 Divebomber Pushups
5 Strict Ring Rows
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows
400m Run

WHITEBOARD BRIEF

CROSSFIT: Use 2 dumbbells for the strict presses.  Use 1 dumbbell for the bent over rows and complete 10 reps each side.  It is okay to have different weights for the two different dumbbell movements.

ENDURANCE: Choose weights/movements that challenge you today and slow the pace of the workout.  Push the pace of the run and try to maintain consistent splits (less than 2:00).

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By | 2019-09-27T08:14:25+00:00 September 28th, 2019|Blog Entry, Box Brief, Endurance, WOD, WOD Notes|Comments Off on Sunday 9.29.19 Workouts