Friday 04.09.21 Workout

Box Brief

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CROSSFIT

“Napalm”

2 Rounds for Time
10 Ring Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts
40 Wallballs

ALTERNATE VARIATION

2 Rounds for Time:
20 Strict Handstand Push-Ups or Pike Push-Ups Demo
60 Walking Lunges
60 Wide-Stance Unloaded Good Mornings
20 Burpee Broad Jumps

WHITEBOARD BRIEF

2 rounds of joy today …. And, helllllooooooo Muscle-Up! We have missed you.
Expect this workout to take between 12:00-18:00 minutes
Each movement should take between ~1:30-3:00,
EFFICIENCY TIPS
There is a lot of shoulder work in this workout. Breaking up the reps so that we attack the next movement quicker is not a bad strategy. For example, coming off the Wall Balls into the Muscle-Ups, don’t push fatigue the first set of Wall Balls. Stopping at 30 or 35 reps, may just give the shoulders and heart rate enough time to recovery before hitting the Muscle-Ups.

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By | 2021-04-09T08:43:22-04:00 April 9th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Friday 04.09.21 Workout