Friday 10.4.19 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

“BFF”

Teams of 2
AMRAP 20:
50 Wallballs
40 Kettlebell Swings
30/24 Calorie Row
20 Ground to Overhead

ENDURANCE

“Forever Alone”

AMRAP 25:
20 Wallballs
20 Kettlebell Swings
20/15 Calorie Row
10 Devil Press
:90 rest

KIDS/TEENS

SKILL:

Toes to Bar and Air Squat

CONDITIONING:

In team of 2-3:
20 mins AMRAP
50 Russian KB Swings
500m Row
50 Toes to Bars
100m Run with Plate
50 Burpees to Plate

WHITEBOARD BRIEF

CROSSFIT:  Partner workouts like this are all about switching out before you start to slow down;
Wallballs: This is a fairly quick transition, since you could literally catch the ball out of mid-air in the transition.  One option that gets the work done in two sets each is 15-15-10-10.
Kettlebell Swings: This can be a slightly longer transition, as you have to place the bell down between reps.  If you’re able to hang on for larger sets, 20-20 would be the quickest option.  If you want to go with less reps, 10-10-10-10 is a no-brainer.
Row: It take a good bit to get in and out of the rower, so let’s aim for 1 set each here.
Ground to Overhead:  This is a fairly quick transition so short or large sets are equally efficient.

ENDURANCE: Pacing is key in this longer AMRAP.  Choose a pace that you can maintain throughout the duration of the entire workout and keep similar splits for each round.  Choose weights that enable you to complete the movements in two sets for the majority of the WOD.  Success looks like ~three rounds today.  Ensure to keep the body moving through the rest periods to minimize the buildup of lactic acid.

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet

By | 2019-10-03T19:04:25-04:00 October 3rd, 2019|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Friday 10.4.19 Workouts