Thursday 10.1.20 Workout

Box Brief

CrossFit/Nutrition Bundle Deal: $199/6-wk

CROSSFIT

SKILL:

Handstand Push-ups

3 minutes to establish 1 Max set of Handstand Push-ups
6 minute EMOM (using 50% of your max set)

CONDITIONING:

“Pardon the Interruption”

AMRAP 16:
Max Calorie Assault Bike

[On the 0:00]: 21 Kettlebell Swings[On the 2:00]: 21 AbMat Sit-ups[On the 4:00]: 21 Kettlebell Swings[On the 6:00]: 21 AbMat Sit-ups[On the 8:00]: 21 Kettlebell Swings[On the 10:00]: 21 AbMat Sit-ups[On the 12:00]: 21 Kettlebell Swings[On the 14:00]: 21 AbMat Sit-ups

WHITEBOARD BRIEF

Your score at the end of the workout is total calories completed on the bike
ASSAULT BIKE
We’ll have about 1 minute on the bike for each round
With other movements coming before and after, we want to move with a purpose without burning out
Hold a pace that you see yourself being able to maintain for a 10-15 minute effort
With a lot of transitions on and off, look to start each round on the bike with a quicker effort, as the first calorie is the hardest to get coming from a dead stop
KETTLEBELL SWINGS
This is the only place we would stop moving today and also the only station we’re holding onto something
That being said, let’s try to hold onto the swings unbroken for all 4 rounds
ABMAT SIT-UPS
This is the only station today where we’re not using the legs
Use these 21 reps as an opportunity to breathe and reload the legs for the bike and swings

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By | 2020-10-05T09:53:49-04:00 October 1st, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Thursday 10.1.20 Workout