Monday 11.09.20 Workout

Box Brief

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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
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By | 2020-11-09T13:22:43+00:00 November 9th, 2020|Blog Entry, Box Brief, CrossFit Kids, Endurance, WOD, WOD Notes|Comments Off on Monday 11.09.20 Workout