Monday 08.30.21 Workout

CROSSFIT

“BAIT & SWITCH”

AMRAP 20:
2 Ring Muscle-Ups
4 Power Snatches
8 Box Jump Overs

[On the 0-5-10-15]:
500 Meter Row

WHITEBOARD BRIEF

STIMULUS
Category: Pacer!
Goal: 8-12 rounds. This breaks down to ~2-3 rounds following each rowing disruption.
RING MUSCLE-UPS
2 Ring Muscle-Ups should be performed in less than 30 seconds and ideally unbroken (less than 10 seconds)
POWER SNATCHES
4 Power Snatches at a moderate load should be completed in less than 30 seconds
Quick singles will likely be the desired strategy for most athletes.
BOX JUMP OVERS
8 Box Jump Overs should be completed in less than 45 seconds.
ROW
500m on the Rower will take between 1:45 and 2:15.

STRATEGY
Rowing will take about 7:00-9:00 in total of our 20:00 window, leaving us ~12:00 to accumulate reps of our triplet.
With sets of 2, 4, and 8 reps, we’ll be moving from station to station quickly and transitions will be important.
For a large potion of the workout, we can recover on the rower, going above a comfortable speed will cost us more than it will help today.
Hold yourself to not resting too much between reps on the barbell or before hopping up to the rings.
Stepping down from the box on the Box Jump Overs will keep our heart rate lower going back into the Ring Muscle-Ups.

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By | 2021-08-29T22:20:35-04:00 August 29th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday 08.30.21 Workout