Friday 11.27.20 Workout

Box Brief

CROSSFIT

“Side Effects”

5 Rounds
5 Deadlifts
20 Double Dumbbell 1-Arm Push Press
20/15 Calorie Assault Bike

:: Alternate Variation ::

5 Rounds For Time:
20 Double Dumbbell Deadlifts
20 Double Dumbbell 1-Arm Push Press
40 Sit-ups

WHITEBOARD BRIEF

Expect this piece to take between 15-25 minutes to complete
The weightlifting movements will be the big sticking points of the workout today
When we look at the format, the movement that might be most beneficial to work through big sets of is the push presses
The deadlift comes back to the ground every rep, so breaking there will be quick
If we break the double dumbbell movement, it’ll likely be a longer break and an awkward clean back up to the shoulders with the odd objects
For this reason, see if you can break the deadlifts into a few sets, push for big sets on the dumbbells, and move through a moderate bike speed
Switching arms and having the steady state bike to follow are nice incentives for big sets of push press
If you can realistically go unbroken for all 4 sets of push presses, do it
If you think going unbroken is out of reach, try to limit yourself to 1 break on the dumbbells
Consider the following options for the weightlifting movements:
Deadlifts: 5, 3-2, 1-1-1-1-1
Push Press: 20 or 10-10

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By | 2020-11-27T08:49:08-05:00 November 27th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Friday 11.27.20 Workout