Wednesday 12.16.20 Workout

CROSSFIT

STRENGTH:

Stamina Squats

Stamina Squats
On the Minute x 14 (7 Rounds):
Minute 1: 2 Front Squats
Minute 2: 4 Back Squats

CONDITIONING:

Fire Alarm (Time)

3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of “Bergeron Beep Test”

[1 Round of Bergeron Beep Test]:
7 Thrusters
7 Pull-ups
7 Burpees

 :: Alternate Variation ::

On the Minute For As Long As Possible:
7 Double Dumbbell Thrusters
7 Double Dumbbell Bent Over Rows
7 Burpees

WHITEBOARD BRIEF

Expect this workout to take between 12-20 minutes to complete
“BERGERON BEEP TEST”
Find a transition speed between movements that ideally allows you to stay unbroken throughout the 9 total rounds
The burpees are also the only station where we’re not holding onto something
Complete the 7 burpees at a pace that allows for unbroken sets on the thrusters and the pull-ups
If you’re confident with the light thrusters and pull-ups, you can afford to push the transition and the burpees a little more
ROW
Row at the max speed that still allows you to maintain your game plan on the rower
We’re always moving here, but could stop moving on the “BBT” if we go too fast on the machine
Ideally the first row and second row are within a few seconds of each other

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By | 2020-12-16T12:14:43-05:00 December 16th, 2020|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 12.16.20 Workout