Wednesday 08.11.21 Workout

CROSSFIT

“NEAT”

AMRAP 15:
3 Bar Muscle-Ups
6 Deadlifts
9/6 Calorie Assault Bike

WHITEBOARD BRIEF

STIMULUS
Time: This is a 15 minute workout.
Goal: 8+ Rounds.
BAR MUSCLE UP
3 Bar Muscle-Ups will take ~:15 seconds when unbroken. Every attempt should be made to hold onto the bar once youโ€™re up there.
DEADLIFT
6 moderate Deadlifts should take roughly :20 seconds, and should be unbroken for as long as possible. In later rounds, going to 2 sets is acceptable. If the athlete is performing singles, the load is likely too heavy for today.
ASSAULT BIKE CALORIES
9/6 Assault Bike calories will take ~:40 seconds at the moderate pace of 66/62 RPM (males/females respectively). It should not take longer than :60.
STRATEGY
This is one of those workouts that can get away from us easily. Not so much in the actual movements (if athletes are scaling correctly, under 2:00 rounds should be easily repeated), but in the rest and transition BETWEEN movements.
Because each movement wonโ€™t take that long, we might be tempted to saunter from the Pull-Up rig to the barbell to the bike and back, losing valuable time in the transition – to say nothing of resting when we actually get there.
If we have athletes practicing BMUs in this workout, bookend their efforts with times – no more than :60 of BMU attempts
Encourage athletes to stay focused and move with intention to and through each set. Rest is ok, but keep it limited! Donโ€™t get caught just looking!

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By | 2021-08-10T20:47:14-04:00 August 10th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 08.11.21 Workout