Saturday 9.12.20 Workout

Box Brief

Quarterly Inbody Scans:

9.14 – 9.18 at CFML Wayne

9.21 – 9.25 at CFML Ardmore

September Newsletter

CROSSFIT

CONDITIONING

“Dead Meat”

1 Mile Run
50 Box Jumps
50 Deadlifts
800 Meter Run
35 Box Jumps
35 Deadlifts
400 Meter Run
20 Box Jumps
20 Deadlifts

VIRTUAL WOD

CONDITIONING

“Dead Meat”

1 Mile Run
50 Situps
50 Double DB Deadlifts
800 Meter Run
35 Situps
35 Double DB Deadlifts
400 Meter Run
20 Situps
20 Double DB Deadlifts

WHITEBOARD BRIEF

The intended time range is around 25-30 minutes
Cycle time can have a huge impact on box jumps
Just a couple seconds difference over the course of 105 total reps can be significantly different in terms of finish time
Below is an example between a 4 second average per rep vs. a 6 second average per rep
4 Second Average Per Jump: 420 Seconds (7 Minutes)
6 Second Average Per Jump: 630 Reps (10.5 Minutes)
Knowing that every second makes a difference with high-rep movements like this, move with a purpose while breathing through each set of box jumps
With runs coming before, move at a speed that supports a faster cycle time on the box
DEADLIFTS
While the weight isn’t that heavy, the high reps will provide a big challenge
The goal here is to break before your pull starts to slow and before your muscles start to excessively burn
This will allow you to come back for the next set quickly

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By | 2020-09-09T10:32:24+00:00 September 12th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Saturday 9.12.20 Workout