Monday 09.13.21 Workout

BOX BRIEF

UPCOMING EVENTS

2021 Amazing Race

2021 Enquinox Liftoff

CROSSFIT

“DIAMOND IN THE ROUGH”

10-8-6-4-2:
Ring Muscle-ups
Double Dumbbell Devil’s Press
Double Dumbbell Box Step Overs

CROSSFIT CARDIO

“CC#4”

Part 1:
EMOM x 20 mins:
Odd: 15/12 Cal Row
Even: 8-10 Burpees

Rest 3:00

Part 2:
TABATA
Hollow Hold
Plank

WHITEBOARD BRIEF

STIMULUS
Time: 12-18 minutes
Category: Threshold and Grippy!!
STRATEGY
This is a grippy workout! Even if you can big sets, assess how it will affect the other two movements, and implement strategic stops.
RMU: Let the hips fly up! When you feel light, pull the rings close and tight to the chest! It’s a fast sit-up to finish!
Double DB Devil’s Press: When coming out of the Burpee, avoiding bending the arms too early. Trust that legs and hips will help make the DB feel weightless…THEN Pull-Punch!!!!
Double DB Box Step Over: Oh hello grip (again). When you commit to stepping, try to move fast! A quick reset (place DB’s on the box), will not steal too much time. BUT, it will affect the Muscle Up!
Be smart! Go to the dark place for the rounds of 4 and 2 😉

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More present at home and improved relationships with a healthy outlet.
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By | 2021-09-13T20:43:58-04:00 September 12th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Monday 09.13.21 Workout