Wednesday 01.27.21 Workout

CROSSFIT

“4th Down”

AMRAP 4:
24/18 Calorie Row
24 Alternating Dumbbell Snatches
24 Thrusters

Rest 4 Minutes

AMRAP 4:
18/14 Calorie Row
18 Alternating Dumbbell Snatches
18 Thrusters

Rest 4 Minutes

AMRAP 4:
12/9 Calorie Row
12 Alternating Dumbbell Snatches
12 Thrusters

Midline Work

Accumulate:
2:00 L-Sit
3:00 Hip Extension Hold
4:00 Bottom of Air Squat

** This can be done however you choose

:: Alternate Variation ::

3 Rounds x AMRAP 4:
24 Dumbbell Facing Burpees
24 Alternating Dumbbell Snatches
24 Single Dumbbell Thrusters (Switch Every 6 Reps)

Rest 4 Minutes Between Rounds

WHITEBOARD BRIEF

The score for each AMRAP is the total reps completed
The final score will be your reps from each round added together
ROW
While we start the row fresh at the beginning of each round, it can actually be less important than the weighted movements, since we’re always moving on the machine
Look to move at a strong, but controlled pace on the erg that allows you to stay moving through the snatches and the thrusters
ALTERNATING DUMBBELL SNATCHES
The dumbbell snatch has a little built in break on the floor as we switch hands if we want it
We don’t have this opportunity to rest on the thruster, as the bar stays on the shoulders, so it might be helpful to take it here
This short pause with the dumbbell can help us go bigger on the barbell that follows
THRUSTERS
Aim to get beyond halfway on each set before putting the barbell down (13-10-7 Reps Respectively)
If you can still hold on once you get there, keep going
If you want a quick break, you’re already over halfway to completion

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By | 2021-01-24T20:24:51-05:00 January 27th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 01.27.21 Workout