Monday 10.7.19 Workouts

Box Brief

Register for the CrossFit Open

CROSSFIT

STRENGTH:

Back Squat

CONDITIONING:

“Rugrats”

On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs
15 Dumbbell Front Squats
15/12 Calorie Assault Bike

SCORE: Slowest Round

ENDURANCE

CONDITIONING:

“Angelica”

5 Rounds
20 Double Unders
10 Russian Twists w/ Plate

—Directly Into—

5 Rounds
200m Plate Run
10 Burpees to Plate
10 OH Walking Lunges w/ Plate
10 STOH w/ Plate
1:00 Rest

—Directly Into—

100 Mountain Climbers

35-min Time Cap

KIDS/TEENS

STRENGTH:

3 Rounds
15 Sit ups
10 DB Bent Over Rows

CONDITIONING:

400m Run
100 Double Unders
50 Lunges
100 Double Unders
400m Run

WHITEBOARD BRIEF

CROSSFIT: The score today is the slowest of the 5 rounds.  Start fast on the bike, with a 3-7 second sprint then settle into a strong pace to finish out each round.  Use a weight that allows you to hold onto the dumbbells unbroken each round.  If these are paced out correctly, all rounds will be within about 5 seconds of each other.

ENDURANCE: This three-part chipper hits the legs, shoulders and core. Choose a heavier, challenging plate to hold on to throughout the entire workout. Don’t worry too much about getting time-capped; find a slow/steady pace that you can maintain and ride out for a longer period of time.

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By | 2019-10-06T20:44:46-04:00 October 6th, 2019|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 10.7.19 Workouts