Box Brief
CrossFit Main Line News
Veterans Day Hero WOD Fundraiser for 23rd Veteran
CROSSFIT
STRENGTH:
Front Squat
5-3-2-2-1-1-1
CONDITIONING:
“Satan’s Whiskers”
3 Rounds
10 Front Squats
10 Chest to Bar Pull-ups
10 Burpees
:: Alternate Variation ::
AMRAP 10:
10 Double Dumbbell Front Squats
10 Strict Pull-ups
10 Burpees
WHITEBOARD BRIEF
Whiteboard Brief
The 3 rounds are meant to be fast and furious
Aim for this benchmark to range from 4-8 minutes
Look to bring the intensity for these 3 rounds
If there is one movement we want to put a ton of focus into, it’s the front squats
This movement requires the most effort to complete and the most effort to break
Breaking this movement likely requires a good amount of rest before cleaning the bar back up to the shoulders
That being said, the first priority is pushing for large, ideally unbroken sets of front squats if possible
It is much quicker and easier to break the chest to bar pull-ups into a couple quick sets than it is to break the front squats once
Try to complete the chest to bar pull-ups in 1-3 quick sets, choosing the option you see yourself holding for all 3 rounds (10, 5-5, 4-3-3)
Adjust your pace on the burpees to help you thrive through the 10 front squats that follow
Sprint through the final 10 burpees to finish out the workout
Aim for this benchmark to range from 4-8 minutes
Look to bring the intensity for these 3 rounds
If there is one movement we want to put a ton of focus into, it’s the front squats
This movement requires the most effort to complete and the most effort to break
Breaking this movement likely requires a good amount of rest before cleaning the bar back up to the shoulders
That being said, the first priority is pushing for large, ideally unbroken sets of front squats if possible
It is much quicker and easier to break the chest to bar pull-ups into a couple quick sets than it is to break the front squats once
Try to complete the chest to bar pull-ups in 1-3 quick sets, choosing the option you see yourself holding for all 3 rounds (10, 5-5, 4-3-3)
Adjust your pace on the burpees to help you thrive through the 10 front squats that follow
Sprint through the final 10 burpees to finish out the workout
SCHEDULE A CALL
Become an active participant in your health.
More present at home and improved relationships with a healthy outlet.
SCHEDULE A CALL#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