Friday 10.16.20 Workout

Box Brief

New Apparel Preorders at the Box

Friendsgiving 10K Row supporting Live Like Blaine

CROSSFIT

STRENGTH:

Overhead Squat

On the 2:00 x 5 Sets:
1 Pausing Overhead Squat
1 Overhead Squat

CONDITIONING:

“Helen”

3 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull-ups

:: Home Variation ::

3 Rounds For Time:
400 Meter Run
30 Single Arm Russian Dumbbell Swings
12 Strict Pull-ups

WHITEBOARD BRIEF

Times for this cardio, gymnastics, and weighltifting workout range from about 7-15 minutes
Let’s err on the side of being aggressive today
Anytime we have a benchmark like this, we’re looking to get outside our comfort zone
The first priority of this workout is big sets of swings and pull-ups
If you’re confident with 21 + 12 unbroken, look to find the max run pace that still allows for unbroken sets
Your run pace should scare you a little bit if you’re certain about unbroken inside movements
If the inside movements will be more challenging, slow down your run a little to maximize your ability on the weightlifting and gymnastics movements
With the slower runs in this scenario, look to get uncomfortable with large sets of swings and pull-ups

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By | 2020-10-13T10:47:37-04:00 October 16th, 2020|Blog Entry, Box Brief, Endurance, WOD, WOD Notes|Comments Off on Friday 10.16.20 Workout