Monday 04.05.21 Workout

BOX BRIEF

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CROSSFIT

“Over and Out”

For Time:
20 Power Snatches
20 Lateral Barbell Burpees
20 Overhead Squats
20 Lateral Barbell Burpees
20 Squat Snatches

ALTERNATE VARIATION

For Time:
40 Jumping Squats
20 Burpees Over an Object
40 Overhead Lunges (in-place)
20 Burpees Over an Object
40 Jumping Squats
*hold a household object overhead in one or both hands

WHITEBOARD BRIEF

This one is a lung-burner! Light loading tells us that we can go for big sets, only breaking due to fatigue and not because the bar is too heavy. Think light and nasty!
Expect this workout to take between 8-12 minutes to complete
Aim to complete each movement ~2:00 or under. This is a guide, not a hard rule.
Loading on the barbell should allow for approximately 2-4 sets. Remember the loading should feel light.
Lateral Burpee Over the Bar doesn’t require full hip extension at the top, therefore it’s possible to move a little faster by staying low in the jump over.
EFFICIENCY TIPS
Big sets vs. Breaking Regularly – If the loading is incredibly light, aim to perform big sets on the Power Snatch and Squat Snatch, and unbroken on the overhead squat. However, if the loading requires more breaks, opting for a 10+6+4 is a manageable strategy. If you prefer smaller sets, with shorter rest, perhaps a 5+5+5+5 is the right call for today.
Burpees Over the Bar will tax the shoulders and raise the heart rate, so staying smooth on the first set isn’t a bad choice.
Try to rest before doing the Burpee. It’s ok to rest on the floor, but with arms stuck in the push-up position, it will tax the shoulders a little more. Think “down-up fast” and breathe when standing, either before or after the jump over the bar.

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By | 2021-04-05T08:35:27-04:00 April 5th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday 04.05.21 Workout