Wednesday 7.1.20 Workouts

Box Brief

Review CrossFit Main Line’s COVID-19 Recovery Plan HERE

CROSSFIT

Dirt Devil (Time)

On the 4:00 x 5 Rounds:
5 Devil Presses
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses

WHITEBOARD BRIEF

With rest built in to each piece, look to move with a purpose through these 5 stations
Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace
In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
DEVIL’S PRESS
Coming off rest and knowing rest is coming is a nice incentive to stay pushing forward
While it is a challenging movement, it’s also a relatively slow developing movement
Breathing out in the bottom of the burpee and after the “swing” overhead can make this station more manageable
HOPS & SQUATS
Move at a pace on your first set of 10 hops that allows you to thrive through the squats
The squats are truly the only place we’d stop moving, so look to hold on for unbroken sets throughout if possible
After the first round, you’ll also have a better idea of how these movements impact each other
You may be feel like you’re able to increase your hop speed or squat cycle time to improve your score in the next round

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By | 2020-07-02T10:01:36+00:00 July 1st, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 7.1.20 Workouts
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