Tuesday 09.14.21 Workout

BOX BRIEF

UPCOMING EVENTS

2021 Amazing Race

2021 Enquinox Liftoff

CROSSFIT

“BALL DON’T LIE”

Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls

WHITEBOARD BRIEF

STIMULUS
Time: 15:00-20:00
Category: Threshold – we will be operating consistently at an uncomfortable, but manageable rate
Goal: To clear the Row Cals between 1:00-1:15, allowing for :45-1:00 for Wall Balls. Transition should be consider here too. We will lose between 5-10 seconds from the Row to the Wall Balls. Seconds are very valuable in this workout.
STRATEGY
Reminder: **If we get the number of calories wrong, this workout could take 30:00. The intent is less than 20:00. It’s not too late to change the load or decrease the reps. **Rowing: If pushing for 1:00 to clear all the calories is aggressive, take the extra 15 seconds to complete them with a little less output.
Wall Ball: Once you pick up the ball you will have anywhere between 30-seconds and 1 minute. If you have :30 consider breaking only ONCE, if at all – we just don’t have time to waste. If we have between 45-seconds to 1 minute, we have a little more freedom to break more often. But, breaks are always 5-seconds longer than you think, so pick up the ball quicker than you would like.

SCHEDULE A CALL

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More present at home and improved relationships with a healthy outlet.
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By | 2021-09-13T20:59:02-04:00 September 13th, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Tuesday 09.14.21 Workout