Saturday 02.13.21 Workout

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Box Brief

“Empty Nester”

4 Rounds [28 Minutes Total]:[In a 4-Minute Window]:
8 Rounds:
20 Seconds Barbell Movement
10 Seconds Rest

[In a 3-Minute Window] Pick 1:
400 Meter Run
500 Meter Row
1,000 Meter Bike

Round 1: Front Rack Reverse Lunges
Round 2: Strict Press
Round 3: Front Squats
Round 4: Bent Over Rows

:: Alternate Variation ::

4 Rounds [28 Minutes Total]:[In a 4-Minute Window] 8 Rounds:
20 Seconds Dumbbell Movement
10 Seconds Rest

[In a 3-Minute Window] Pick 1:
400 Meter Run
500 Meter Row
1,000 Meter Bike

Round 1: Front Rack Reverse Lunges
Round 2: Strict Press
Round 3: Front Squats
Round 4: Bent Over Rows

CROSSFIT

BARBELL
There isn’t too much strategy on the barbell
The goal is to simply keep moving for as much of the 20 seconds as possible
Taking the bar out of the rack can make it easier to get the shoulders off tension a little bit during rest periods
You can move the J-Hooks a little lower for the bent over rows
CARDIO
Your score is the slowest of the 4 rounds of cardio (scored in seconds)
Hold a pace from the 1st round that you see yourself being able to maintain for the next 3
With some rest built in and a barbell movement coming next, see if you can hold a moderately fast pace on whatever movement you choose

WHITEBOARD BRIEF

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