Thursday 8.6.20 Workouts

CROSSFIT

CONDITIONING:

“Repeat After Me”

AMRAP 5:
21 Double Unders
9 Burpees

Directly Into…

AMRAP 5:
Max Meter Row

Directly Into…

AMRAP 5:
21 Double Unders
9 Burpees

VIRTUAL WOD

CONDITIONING:

“Repeat After Me”

AMRAP 5:
21 Double Unders
9 Burpees

Directly Into…

AMRAP 5:
Max 50m Shuttle Run

Directly Into…

AMRAP 5:
21 Double Unders
9 Burpees

WHITEBOARD BRIEF

DOUBLE UNDERS + BURPEES
The first priority of this couplet is all about setting yourself up for good sets on the rope
Finding the right speed on the burpees will allow you to thrive through the double unders
Move at a steady pace on the burpees that allows for ideally unbroken sets on the rope throughout the 10 total minutes of work
Stepping up and/or taking a short composure breath at the top of each burpee can help you stay under control
With a lot of transitions, also make sure to set the rope neatly on the ground after each set as to not waste any time untangling
ROW
Row at a speed you could see yourself holding for about 15 minutes straight
If you completed the 2k row last Monday, we can reference that pace here
Look to hold something that is around 4-6 seconds slower than your 2k pace
For Example: If you averaged 2:00 per 500 meters on your 2k, this would be about 2:04-2:06 today
This should allow you to stay under control for the second set of double under and burpees, while still accumulating a solid amount of meters

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By | 2020-08-03T09:36:19+00:00 August 6th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Thursday 8.6.20 Workouts