Box Brief
Bring a Friend Week 9.21.20 – 9.25.20
Quarterly Inbody Scans – Ardmore
CROSSFIT
CONDITIONING:
“Big Drip”
AMRAP 20:
200 Meter Run
16/12 Calorie Assault Bike
12 Chest to Bar Pull-ups
8 Single Arm Dumbbell Snatches
WHITEBOARD BRIEF
Over the 20 minutes of work, expect to complete about 4-6 rounds
Similar to the strategy of yesterday’s 4-station workout, we can look to put our efforts towards the movements that will have the biggest impact
The three most important movements of the day will be the bike, pull-ups, and snatches
The run will matter the least, and almost serve as our “moving recovery” station for the day
Slowing down the run can allow you to maintain a higher intensity on the bike (which has a big calorie payoff with a bigger effort), gymnastics, and weightlifting
CHEST TO BAR PULL-UPS
If you see yourself breaking these pull-ups at some point during the workout, let’s break them from the beginning
A planned rest is always shorter than an unplanned rest
SINGLE ARM DUMBBELL SNATCHES
With the heavier dumbbell it may be easier to switch hands on the ground for this station instead of in the air
Knowing the slower run follows this station, look to hold a strong pace between reps
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