Monday 07.12.21 Workout

BOX BRIEF

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CROSSFIT

“BEACH BALL”

AMRAP 20:
40 Wallballs
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches

WHITEBOARD BRIEF

STIMULUS
This is a 20:00 AMRAP.
We are looking fall between a 5:00-6:00 round. 7:00 may creep in, but shouldn’t be the average.
WALL BALLS
40 Wall Balls should take ~1:30-2:00 in 2-4 sets. Unbroken isn’t off the cards for Wall Ball ninjas and this will be closer to 1:00.
ROWING (CALS)
30/24 should take ~1:30-2:00. We suggest staying close to 1:30. This should feel like a recovery pace, but not easy.
TOES-TO-BAR
20 Toes-to-Bar should take ~1:30 in 2-4 sets.
DB POWER SNATCH
10 heavier DB Snatches should take ~1:00.
STRATEGY:
As we will be using the Rower to recover, we can push a little harder on the Wall Ball.
“Pushing a little harder” is athlete dependent, so set a challenge for yourself for every round (i.e., 30-10; 25-15; 20-10-10).
Try to minimize the number of breaks across the 40 reps.
Break the TTB early and think about the time it takes to complete 20 reps vs. how many sets.
More sets = more rest. More rest adds up.
With a heavier DB, we recommend switching at the bottom vs. overhead. Be methodical from rep to rep. Set up tight and respect the load.

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By | 2021-07-11T21:45:03-04:00 July 11th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday 07.12.21 Workout