Tuesday 12.08.20 Workout

Box Brief

CrossFit Main Line December Newsletter

CROSSFIT

“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

:: Alternate Variation ::

3 Rounds

AMRAP 4:
400 Meter Run
Max Burpee Pull-ups (or Burpees)

Rest 4 Minutes

WHITEBOARD BRIEF

“Lead Foot” is a CompTrain Benchmark workout that was last completed on 12.10.19
The goal during these high intensity intervals is to move for as much of the 4 minute work window as possible
Although these are short windows, there is still some pacing involved
The goal is to get to the gymnastics movements quickly, but composed
All out sprinting through the row and burpee will likely leave little in the tank for the most technical movements of the workout
On the rower, aim for strokes that utilize a slow recovery and hard drive away
On the burpees, look to get a composure breath at the top of each movement to stay under control
The gymnastics are up to you based on how comfortable you are with each movement
Planned quick sets and quick breaks can be just as good as big sets

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By | 2020-12-10T17:36:33-05:00 December 8th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Tuesday 12.08.20 Workout