Wednesday 09.08.21 Workout

CROSSFIT

“SHINER”

On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans
9 Burpee Box Jumps

WHITEBOARD BRIEF

STIMULUS
Category: Sprint!
Goal: To complete each round between 2:00-2:30. 3:00 is the longest we should need to go.
CALORIES FAN BIKE
15/12 calories should take ~1:00.
DUMBBELL HANG POWER CLEAN
12 Dumbbell Hang Power Cleans should take less than 30-seconds.
BURPEE BOX JUMP OVER
9 Burpee Box Jump Overs should take ~1:00.
STRATEGY
Calorie Fan Bike Move at a sustainable pace! It’s hard to tell each athlete what that is. But, any movement is forward progress, even if slower. Slower is better than stopping.
Dumbbell Hang Power Clean: A narrow stance will help keep the DB’s closer and feel lighter. Capitalize on the downwards momentum with a fast turnaround (swing) at the bottom. Don’t stop at the bottom.
Burpee Box Jump Over: As with the Bike, moving slowly is better than not moving at all. Breath when stepping down and/or turning around before going to the ground. But, remember after the 9 reps, we rest! Be uncomfortable and earn your rest!
Rounds 3 and 4 will be the toughest so BRING YOUR A-GAME MINDSET & EMBRACE THE SUCK!

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By | 2021-09-06T15:24:10-04:00 September 7th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Wednesday 09.08.21 Workout