Thursday 10.3.19 Workouts

Box Brief

Register for the CrossFit Open

CrossFit Kids: Bring a Friend Week!

Ardmore, 30 September – 4 October

Ardmore Happy Hour: 4 October

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

CROSSFIT

STRENGTH:

Back Squat

CONDITIONING:

“Underbelly”

50-35-20:
Double Unders
AbMat Sit-Ups

Directly Into…

50-35-20:
Double Unders
Air Squats

KIDS/TEENS

SKILL:

Rope Climb

CONDITIONING:

“Strongman”
In Teams of 2-3
3-5 Rounds
1-Min Each Station:
1. Tire Flip
2. Sled Push
3. Buddy Barry or Farmers carry

WHITEBOARD BRIEF

“Underbelly” should take somewhere between 12-20 minutes.  If you are comfortable going big on the rope, the next place to make up time would speeding up the cycle time of your abmat sit-ups and air squats.  If you are less comfortable with big sets on the rope, slow down the cycle time of the other two movements to better compose yourself for double-unders.  One other strategic piece with all the transitions to and from the rope is to make sure you neatly place your jump rope on the ground: untangling a rope 6 times during the workout can add up to almost a minute of lost time.

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By | 2019-10-02T10:05:56-04:00 October 2nd, 2019|Blog Entry, Box Brief, CrossFit Kids, WOD, WOD Notes|Comments Off on Thursday 10.3.19 Workouts