Tuesday 08.24.21 Workout

CROSSFIT

“BANGERS & MASH”

7 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

30/21 Calorie Assault Bike

5 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

30/21 Calorie Assault Bike

3 Rounds:
3 Push Press
3 Front Squats
3 Box Jumps

WHITEBOARD BRIEF

STIMULUS
This is a ~13-20 minute workout.   Anywhere between 15 and 17 minutes is a great goal for this workout.
Category: Threshold/Pacer
PUSH PRESS, FRONT SQUAT & BOX JUMP
As there are so few reps for each of these, it makes more sense to talk about each “round” as a unit. A single round (3 Push Press, 3 Front Squat and 3 Box Jumps) should take an athlete no more than :45 seconds, accounting for transition and fatigue. Early rounds will likely be closer to :25 or :30. Weight should never be a factor – there should be no singles or failed reps. If we exceed 1:00 per round, reduce the load and move faster.
ASSAULT BIKE CALORIES
At a pace of 66/62 RPM respectively, 30/24 cals will take ~2:00
“It’s a traaaaaap!” – Admiral Ackbar
This one is sneaky! There are so few reps in each round, one could be forgiven for thinking that there wasn’t a lot of work going on. But let’s write this another way:
For Time:
21-15-9
Push Press
Front Squat
Box Jump
*30/24 Cal Bike between each round
Looks a little different, right? Well, it’s the same amount of work, just with A LOT more transitions. Don’t be fooled into thinking that because the sets are smaller that they’re easier. Fatigue will add up across the rounds, and your ability to minimize REST that happens during those transitions will play a big part in your final time.
Pace yourself. Be steady. Try to recover on the bike, if possible.

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

By | 2021-08-24T05:05:10-04:00 August 23rd, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Tuesday 08.24.21 Workout