Friday 05.07.21 Workout

BOX BRIEF

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CROSSFIT

“PUT A RING ON IT”

10 Rounds For Time:
3 Ring Muscle-ups
6 Front Squats
9/6 Calorie Assault Bike

ALTERNATE VARIATION

10 Rounds For Time:
3 Reverse Burpees
12 Double Dumbbell Front Squats
100m Run

WHITEBOARD BRIEF

20:00-25:00 workout // ~1:30-2:30 Rounds

The majority of round should be between 1:30-2:00.Again, don’t be fooled by the low repetition count per round. Think big picture and assess the total volume. It’s another sneaky one.

30 MU / 60 (Moderately Heavy) Front Squats / 90/60 Assault Bike Cals. Lots of volume!

EFFICIENCY TIPS:
Muscle-Ups should take ~:15 for 3. Try to work through these unbroken, but if they go away do 2+1. Try to avoid squeezing the attempt. This will drain a lot of energy and you will need more time to recover.

Set the stance and grip before squatting. Rushing this may pull us out of position and take a lot more energy than we have room to spare. Once set, squat with purpose. Move fast, but be controlled.

Recover on the bike. It will be uncomfortable, but try to catch your breath here. Towards the later rounds start to up the intensity. Just be careful you don’t kick in too early – yikes!

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By | 2021-05-06T08:48:53-04:00 May 6th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Friday 05.07.21 Workout