Friday 8.7.20 Workouts

CROSSFIT

CONDITIONING:

“Free Agent”

6 Rounds
200 Meter Run
21 Wallballs
15 Kettlebell Swings
9 Chest to Bar Pull-ups

VIRTUAL WOD

CONDITIONING:

“Free Agent”

AMRAP 20:
21 Single Dumbbell Goblet Thrusters
15 Single Dumbbell Russian Swings
9 Chest to Bar Pull-ups
200 Meter Run

WHITEBOARD BRIEF

Today is all about finding a consistent speed for the middle 4 rounds of the workout
We’re fresh for the first round and can push through the final round knowing the end is near
The middle 4 rounds is where things can stay steady or fall apart
Success here comes down to a constant break-up plan on the 21-15-9
While we may be capable of going unbroken, 1 break on all 3 movements may allow you to start the next station faster
For Example: It can be easier to pick up the ball right away when you know you only have to do 12 reps instead of 21
Consider the following options for each movement:
Wallballs: 12-9
Kettlebell Swings: 9-6
Chest to Bar Pull-ups: 5-4
Make a mental note of your round splits after finishing each round

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By | 2020-08-06T16:27:19+00:00 August 7th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Friday 8.7.20 Workouts