Thursday 9.17.20 Workout

Box Brief

Quarterly Inbody Scans:

9.14 – 9.18 at CFML Wayne

9.21 – 9.25 at CFML Ardmore

NEW FALL SCHEDULE LIVE!

September Newsletter

CROSSFIT

SKILL

Strict Ring Dip
Strict Pull-ups Weighted

CONDITIONING

“Up & Under”

AMRAP 9:
3 Strict Ring Dips
3 Strict Pull-ups
30 Double Unders
6 Strict Ring Dips
6 Strict Pull-ups
30 Double Unders
Etc…[Climb By 3 Reps Each Round]

VIRTUAL WOD

SKILL

Bench Dip
Bent Over Row

CONDITIONING

“Hurry Up and Wait”

AMRAP 10:
10 Renegade Rows
200 Meter Run

WHITEBOARD BRIEF

Today’s workout is all about good sets of dips and strict pull-ups
Since these are strict movements, breaking them up at the right time is important for maintaining your effort across the 9 minutes of work
Break these up early and often, before your press and pull starts to slow down
If we go too big too early, or fail a rep, only a significant amount of rest will allow the arms to recover
Sets of 1-3 may be the best option for allowing you to continue chipping away
The work you see in the workout description, the rounds of 3 and 6, are essentially the buy-in for the larger sets of 9-12-15…
The double unders matter far less than the upper body movements
Use this station as a chance for the pressing and pulling muscles to relax a bit

#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp

#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet

By | 2020-09-15T08:57:04-04:00 September 17th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Thursday 9.17.20 Workout