CROSSFIT
“DEMONSTRATION”
3 Rounds For Time:
800 Meter Run
50 Wall Balls
20 Alternating Single Dumbbell Devil Presses
WHITEBOARD BRIEF
STIMULUS
This is a 21:00-30:00 Workout
Run
800m should be completed in under 5:00 every round. We should aim for closer to 4:30 per round
We will run 1.5 miles today across the 3 sets of 800m.
Wall Balls
50 Wall balls should take between 1:30-3:00 in 2-4 quick sets.
Alternating Single Dumbbell Devil’s Press
20 Single Dumbbell Devil’s Press should be completed in ~2:00 each round. This is ~10 per minute.
Aim for 2:00, but given the aerobic nature of this workout (even with the correct loading), athletes may bleed into the 2:30 range.
STRATEGY
Approach the 800m run in a way that you can immediately start the Wall Balls.
Aim to break the first set of 50 early and often (think 35-15; 30-20; 30-10-10; or ), and then try to stick to those same sets in the later rounds. If this is not possible, change the plan and take more breaks with less rest.
Try to keep a consistent pace on the Devil’s Press, maybe even standing up for a deep breath every after 5 reps.
SCHEDULE A CALL
Become an active participant in your health.
More present at home and improved relationships with a healthy outlet.
SCHEDULE A CALL#crossfit #fitness #gym #workout #fit #bodybuilding #fitnessmotivation #training #motivation #fitfam #muscle #gymlife #instafit #lifestyle #health #sport #fitspo #abs #strong #fitnessmodel #healthy #weightlifting #personaltrainer #gymmotivation #powerlifting #crossfitgirls #wod #cardio #instagood #bhfyp
#yoga #love #fitnessaddict #gains #strength #nopainnogain #fitnessgirl #bhfyp #o #healthylifestyle #fitlife #running #crossfitter #body #weightloss #academia #crossfitgames #crossfitlife #follow #shredded #squats #girlswholift #nutrition #like #treino #bodybuilder #mma #dieta #deadlift #diet