Tuesday 8.4.20 Workouts

CROSSFIT

CONDITIONING:

“Goodie Bag”

For Time:
800 Meter Run
50/35 Calorie Assault Bike
40 Toes to Bar
200 Meter Wall Ball Weighted Run
40 Weighted DB Box Step-ups
50/35 Calorie Assault Bike
800 Meter Run

VIRTUAL WOD

CONDITIONING:

“Goodie Bag”

For Time:
800 Meter Run
40 Over-and-Back Dumbbell Hops
30 Weighted Sit-ups
200 Meter Double Dumbbell Farmers Carry
30 Weighted Sit-ups
40 Over-and-Back Dumbbell Hops
800 Meter Run

WHITEBOARD BRIEF

Expect this to take between 18-28 minutes to complete
FIRST BIKE AND RUN
The goal of the opening two stations is to set yourself up for a strong middle portion of the workout
Come out at a controlled pace that allows you to thrive through the toes to bar and Wreck Bag movements
A fast pace here can easily be lost with a lot of rest on stations 3-5
TOES TO BAR
The toes to bar only happen once in this workout
This potentially allows you to get a little more aggressive through these 40 reps
WRECK BAG MOVEMENTS
The goal of the Wreck Bag movements is to simply keep moving forward
The run will likely be more manageable than the box
Focus on one step-up at a time and look to hold onto the bag for as long as possible
Use switching legs each rep as an incentive to keep going
SECOND RUN AND BIKE
Coming off the step-ups with heavy legs, the initial speed on the bike will likely be a little slower than the first bike
After some “recovery time”, look to settle into somewhere around the speed you held on the first 50/35 calories
With the end of the workout nearing, hold as close to your initial pace as possible for the remainder of work

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By | 2020-08-03T09:17:45+00:00 August 4th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Tuesday 8.4.20 Workouts