Wednesday 06.23.21 Workout

BOX BRIEF

Try CrossFit Main Line today:

bit.ly/TRYXFIT

CrossFit Kids and Teens are BACK in Ardmore!
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bit.ly/ardmoreteens

CrossFit Kids Summer Camp in Wayne!
bit.ly/cfmlsummercamp

CROSSFIT

“RUN IT BACK”

On the 4:00 x 6 Rounds:
12 Pull-ups
21 Kettlebell Swings
400 Meter Run

** Score is the SLOWEST round

WHITEBOARD BRIEF

STIMULUS
24:00 Workout.
6 rounds of 4:00 intervals.
Score will be the slowest round.
One round should take ~3:30.
This will leave ~1:00 of rest before starting the next interval.

STRATEGY/EFFICIENCY TIPS:
The Pull-Ups do not need to be unbroken, but they shouldn’t exceed :30. If grip is not a factor, hold on for the 12 reps.
If grip will greatly effect the KBS, break the Pull-Ups.

For the KBS, the loading should allow for unbroken reps. If we break it must still be under 1:00 if we are to earn :30 of rest after the run.

We can push hard “inside” the gym and pace the run.

The run can be viewed as an “active” recovery and prepare you for the next interval.
As the score is your slowest round, find a sustainable pace from the start.

SCHEDULE A CALL

Become an active participant in your health.

More present at home and improved relationships with a healthy outlet.
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By | 2021-06-20T21:38:39-04:00 June 22nd, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 06.23.21 Workout