Monday 02.22.21 Workout

CROSSFIT

STRENGTH:

10-8-6-4-2:
Back Squats

CONDITIONING:

“Tricycle”

For Time:
Buy-In: 2,000/1,600 Meter Bike

Directly Into…

27-21-15-9:
Kettlebell Swings
Pull-ups
Thrusters

** 30 minute time cap

:: Alternate Variation ::

For Time:
Buy-In: 1 Mile Run

Directly Into…

40-30-20-10:
Single Dumbbell Russian Swings
Single Dumbbell Plank Rows
Single Dumbbell Thrusters

Switch Arms As Needed

WHITEBOARD BRIEF

Expect this workout to take between 15-25 minutes to complete
BIKE
The buy-in bike will likely take 4-5 minutes before we begin the 4 rounds for time
Approach this with the greater workout in mind
We’ll never stop on the bike, but the last 3 movements can stop us dead in our tracks if fatigue isn’t managed well
Hold a pace that gets you to the 27-21-15-9 ready to attack
THRUSTERS
Choose a light weight that allows you to clear the double digit rounds in about 2-3 sets
KETTLEBELL SWINGS
Choose a weight that allows you to clear the double digit rounds in 2-3 sets
PULL-UPS
Choose a variation that allows you to clear the double digit rounds in less than 2 minutes each

SCHEDULE A CALL

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More present at home and improved relationships with a healthy outlet.
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By | 2021-02-22T09:33:41+00:00 February 22nd, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday 02.22.21 Workout