Monday 12.07.20 Workout

CROSSFIT

STRENGTH:

Stamina Squats

EMOM 12:
Odds: 3 Front Squats
Evens: 6 Back Squats

CONDITIONING:

“Loch Ness Monster”

For Time:
50 Wallballs
50 Box Jumps
50 Wallballs

On the Minute [Starting at 0:00]:
5 Deadlifts

:: Alternate Variation ::

AMRAP 12:
5 Single Dumbbell Front Squats
10 Single Dumbbell Deadlifts
15 Single Dumbbell Russian Swings

WHITEBOARD BRIEF

With a lot of transitions today, let’s aim for the “just start” mentality
This means we want to push our transitions between movements and, as the phrase says, just start your next set
Before you know it, you’ve already chipped away at a significant amount of work with this mindset
WALLBALLS
Following the deadlifts, quickly get your hands on the ball to start the first set
Aim for 1-2 sets per minute on this station
If you are breaking it up into 2 sets, look to make your break just 3-5 seconds to release some tension
BOX JUMPS
Find a steady rhythm between reps on the box jumps
This is the only time in the workout where we’re not holding onto anything, so let’s also use this as a chance to recover the shoulders

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By | 2020-12-07T08:50:20-05:00 December 7th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday 12.07.20 Workout